Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp(15)
120 double unders x3 singles
60 kbs 53/35-/*70/53
30 pull ups/*10 muscle ups

clean and jerks (12)
work up to heavy

afterburner
4x200m row rest=work

Finisher
2 min hamstring stretch
2 min chest opener
100 rtw