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)
Open gym
Make up a missed benchmark or a missed wod from the week.

3x6(12)
strict/bench

Finisher
Stretch and roll any hotspots
50 v-ups