Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(13)
amrap 13
10 oh db lunge 35/20-*45/30
15 abmat sit-ups
20 du's/singles x3

bk squat(15)
5x3

Finisher
2 min couch stretch
2 min chest opener
50 v-ups