Start up(14)
stretch 4 mins

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/Metcon-comp(17)
42-30-18
goblet lunge 35/20/*pistol squats
*double unders x2/singles x3
400m run after each set

box squat(15)
4x4

Finisher
2 min samson stretch
1 min sh distraction
20 cuff iso
100 temp tantrum