Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v-sit

Metcon/Metcon-comp(19)
5rds
5 ft squats 115/75-*165/105
100m run
7 sh 2 oh 115/75-*165/105
100m run
9 pull ups/*strict

box squat(15)
5x1-climb

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