Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(20)
8 ohs 95/65-*115/75
400m run

12 ohs 95/65-*115/75
12 hrpu/*strict hspu

16 ohs 95/65-*115/75
800m run

20 ohs 95/75-*115/75
20 hrpu/*strict hspu

3x2
overhead squat

Finisher
2 min butterfly stretch
1 min six inch hold
30 scap push ups