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(13)
21-15-9
ring row/*pull ups
bfsu/*ghdsu
then
10 manmakers 24/16-*40/30

gym goat(8)

Finisher
2 min samson stretch
30 t raise
50 v-ups