Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

Metcon/Metcon-comp(17)
400m run
80 kbs 53/35-*70/53
40 ring rows/*pull-ups
80 box jump/step overs 24/20
400m run

work up to heavy deadlift(12)

Finisher
2 min low back smash
2 min calf stretch
1 min v-sit