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(13)
3-6-9-12-15-12-9-6-3
pull ups/*c2b
*pistol squats(mod as needed)

gym goat(5)
30 kips

5x3(12)
bench/strict

Finisher
2 min shoulder distraction
25 scap push ups
2 min v-sit