Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(14)
4rds
40 goblet lunge 35/25/*45/35
40 du's x3 singles
100m sprint

gym goat(7)
du's, kip, hspu

bk squat(12)
5x2 climb

Finisher
2 min couch stretch
2 min calf stretch per
100 kneeling crunch