Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(12)
5 rds
6 thrusters 75/55-*95/65
12 box jump overs 24/20

bench/strict(15)
work up to hvy

Finisher
stretch and roll errrrthang
100 abs of choice