Start up(14)
stretch 4 mins

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

3rds(8)
10 halos
20 mclimbers
3 push ups

Metcon/Metcon-comp(12)
4rds
15 goblet squat 30/20-*45/35
25 cal row/airdyne

bench/strict/ohs(15)
4x2

Finisher
stretch and roll any hotspots
100 bicycles