Start up(14)
stretch 4 mins

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

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 du's

Metcon/Metcon-comp(22)
400m run
30 kne/ttp/*ttb
60 du's/singles x3
400m run
20 pullups/*c2b
40 du's/singles x3
400m run
10 c2b/*ring muscle ups
20 du's/singles x3
400m run

4x2 jerk(12)

Finisher
2 min couch stretch
30 cuff iso
60 bicycles
60 slow bicycles