7/12/17
Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
amrap 12
20 *box jump(step overs) 24/20
12 shoulder to overhead 75/55-95/65-*115-75
4 pull ups/*2 ring muscle ups

5x1(12)
bench/strict press

Finisher
30 band pull aparts
2 min samson stretch
2 min plank