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
FGB clock(17:00)
burpees
row
mb sit ups
wallballs
du's/single unders

score equals total reps

bk squat w/3 sec pause(15)
6x2 climbing
start at 50% of 1rm-

Finisher
2 min couch stretch
1 min chest opener per
20 side plank pt per