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
Open gym-
Make up a missed benchmark or wod from the week or
5 giant sets
8 db strict press
8 curls
8 rev fly
8 oh ext
8 push up w/sa row

Finisher
Stretch and roll
50 leg ext to hip raise