Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/Metcon-comp(14)
7rds
5 hspu(mod as needed)
10 oh walking lunge *45/35-35/25

4x3(12)
oh squat-start around 70%

Finisher
2 min quad stretch
30 cuff iso
30 v-ups