Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(7)
amrap 7
7 wallballs 16/12-*20/14
7 mbsu 16/12-*ghdsu

5x2 front squat(12)

Finisher
2 min couch stretch
2 min s/a para
3x :30 plank