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(15)
21-15-9
thrusters 75/55-*95/65
dips/*ring dips
cal row

bench/strict(15)
work up to hvy

Finisher
stretch and roll any hotspots
60 second l hang