Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Metcon/Metcon-comp(16)
tabata 20 sec work/10 sec rest x8rds
rope slam
sit up/ghdsu
db pp
jing jang

strict/bench(15)
6x2

Finisher
stretch and roll errrrthang
100 abs of choice