Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(22)
6rds
6 thrusters 95/65-*135/85
9 burpees over the bar
200m run
*rope climb/3 strict pull-ups mod as needed

back squat(12)
5x1 w/2 sec pause

Finisher
2 min couch stretch
30 w raise
60 dead bugs