Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 bent over row
12 du's or attempts

Metcon/Metcon-comp(20)
open gym-make up a wod from the week or
5 giant sets
10 curls
10 sh press
10 upright row
10 dips/ring dips
20 cal row or 40 du's

*rest as needed in between rounds

work up to heavy (12)
strict/bench press/bent over row

Finisher
2 min s/a para stretch
2 min hip distraction
100 temp tantrum