Start up(14)
stretch 4 mins

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

3rds(8)
8 strict db press
8 frog jumps
8 crunches

Metcon/Metcon-comp(16)
5rds
7 box jumps 24/20-*30/24
14 sh 2 oh 75/55-*105/75
21 bfsu

box squat(13)
work up to a hvy

Finisher
2 min hip opener
15 side plank punch through
100 flutter w/10 sec six inch hold every 10