Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(20)
5rds
200m barbell carry
10 ohs 95/65-*115/75
200m run

gym goat (7)
hspu cycling/rope climb wrap

floor press(12)
5x2

Finisher
30 scap push ups
30 sec mod y hold
60 leg extension to hip raise