Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 du's/attempts
10 superman
10 hollow rocks

Metcon(15)
"Annie"
50-40-30-20-10 x3 single under
sit ups

Metcon-comp(15)
"Annie"
50-40-30-20-10
double unders
sit ups

gymnastic goat work(5)

Afterburner(choose one)
800m run, 1000m row, 1.5 mile airdyne

Finisher
1 min cobra stretch
1 min calf stretch
1 min side plank per