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(9)
21-15-9
wallballs 16/12-*20/14
cal row

afterburner(6)
down and back
20 yd-rest :15
30 yd-rest :20
40 yd-rest :25
50 yd-rest :30
rpt 2x

gym goat (5)

Finisher
2 min IT stretch
2 min chest opener
40 v-ups