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(21)
20 front squat 145/95-*185/125
400m run
30 pull ups/*30 bmu
400m run
40 hrpu/*40 hspu
400m run

ft squat(15)
climb to a hvy

Finisher
2 min hamstring stretch
2 min plank
50 t-raise