Start up(14)
stretch 4 mins

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

warm up on your own(8)

Metcon/Metcon-comp
"Dicey"(200)
2 sq snatch
3 pullups/mu
4 wallwalks/hspu
5 ohs
6 rev burpess
7 burpees
8 200m run
9 bfsu
10 cleans
11 wallballs
12 kbs

Finisher
stretch and roll
60 cross crunch