Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 gob goblet squats

Metcon/Metcon-comp(22)
"Distinct Bi"
800m run
20 wallballs 16/12-*20/14
800m run
15 wallballs
800m run
10 wallballs

gym goat(7)

Finisher
2 min samson stretch
30 cuff iso
60 deadbugs