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
10-9-8-7-6-5-4-3-2-1
front squat 95/65-*135/95
*strict pull-ups(mod as needed)

afterburner(10)
5x100m sprint

gym goat(7)

Finisher
100 bicycles
2 min sh distraction
2 min hip opener
30 cuff iso