Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Metcon-comp(21)
5rds
15 kbs 35/20-*53/35
100m run
15 burpees

deadlift(15)
5x2 tng

Finisher
2 min samson stretch
2 min w raise
50 leg raise