Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(13)
50 wallballs 16/12-*20/14
50 cal row/ad
50 shoulder to oh 75/55-*95/65

bench/strict(15)
6x2 climb

Finisher
2 min samson stretch
2 min sh distraction
30 side plank punch thru