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)
60 burpees
30 ring rows/pull ups/mod as needed
40 hrpu
20 kne/ttp/*ttb
20 hspu(mod as needed)
10 c2b/*bmu

gym goat(6)
100 double unders or du's/du attempts

3x5(9)
back squat
start at 70% of 1rm. Climb each set.

Finisher
2 min couch stretch
30 t raise
100 bicycles