Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(16)
50 burpees*nos w/full hip ext
200m run
30 mbsu 20-14/*ghdsu
200m run
10 pull-up/c2b/*mu
200m run

Finisher
2 min quad smash
30 arm circles
60 temper tantrum