Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(13)
8rds
10 step ups/box jumps 24/20
200m run

gym goat(8)
50 kips-work on keeping legs straight and keeping a nice hollow body.

Finisher
30 hip rotations
2 min hip opener
100 flutters w/a 10 sec 6 inch pause every 10