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

work up to 1rm back squat(20)

Metcon/*Metcon-comp(17)
(FGB clock)
air squats
single/*double unders
row(cals)
push press 75/55-*95/65
mbsu/*ghdsu

Finisher
2 min couch stretch
2 min sh distraction
50 in and outs