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(13)
25 burpees
400m run
25 burpees
400m run

bench/strict(15)
6x3-climb

Finisher
stretch and roll
100 cross crunch