Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

work up to 1rm back squat (20)

Metcon/Metcon-comp(12)
21-15-9
ohs 95/65-*115/75
pull up/*c2b

Finisher
2 min couch stretch
1 min chest opener
4 x:30 plank