Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(16)
15-12-9-12-15
ohs 75/55-/*95/65
hrpu/*hspu
200m run after each round

back squat(15)
work up to 10 rep heavy back squat

Finisher
2 min samson stretch
50 t raise
100 knee tap crunch