Start up(14)
stretch 4 mins

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

3rds(8)
20 high knees
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(14)
50 burpees
100 lunge 50/30-*70/50
50 ttp/hkr/ttb

bench/strict/ohs
4x1 work up

Finisher
stretch and roll everything
100 crunches