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(17)
5rds
12 wallballs 16/12-*20/14
50m mb run
12 med ball cleans 16/12-*20/14
50m mb run

gymnastic goat(7)
work on a gymnastic skill that needs improvement

ft squat(12)
5x1 w/2 sec pause

Finisher
2 min quad smash
2 min hip distraction
100 oblique crunch