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(16)
4rds
8 burpee pull ups/*6 burpee bmu
24 bfsu
8 kbs 53/35-*70/53
400m run

3x2 jerk(8)

Finisher
2 min hamstring stretch
15 cuff iso per
60 dead bugs