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

bk squat(15)
week one

Metcon/Metcon-comp(12)
Team series event 3
For time in teams of two: mm/mf/ff
50 synchronized wall-ball shots
30 cleans, 135/95/65
50 synchronized wall-ball shots
20 cleans, 185/135/95
50 synchronized wall-ball shots
10 cleans, 225/155/105

Rx male throw a 20-lb ball to 10-ft. target.
Rx female 14 to 9-ft target.

Scaled male 14 to a 9-ft target. Scaled female 12# to a 9-ft target.

Time cap: 12 minutes

Finisher
2 min quad stretch per
2 min bf stretch
100 bicycles