Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(16)
tabata circuit-8rds 20 work/10 rest
row
push press
rope slams
air squat

score equals total reps

5x3(15)
bench/strict
3x10
single arm row

Finisher
2 min sh distraction
2 min hip distraction
40 v-ups