Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

Metcon/*Metcon-comp(12)
amrap ladder
3 *box jump overs/step 24/20
3 *push ups(mod as needed)
6 box jump overs
6 *push ups
9,9, 12,12 etc......

rest 5 minutes then

otm 6
2 strict press-across(75-80%)

gym goat work(7)

Finisher
30 hip rotations
30 swing kicks
30 arm circles
60 rtw