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(14)
amrap 14
5 c2b/*3 bmu
10 hrpu
15 air squats
100m shuttle

5x2(15)
front squat w/2 sec pause

Finisher
2 min quad smash
2 min sh distraction
20 side plank punch through