Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(13)
5rds
20 wallballs 16/12-*20/14
200m med ball run

gym goat(7)
rope climb/du's/kip
choose one or two

4x1 bk squat(14)
climb to a hvy

Finisher
2 min hip opener
30 t raise
50 hip raise