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(17)
10-9-8-7-6-5-4-3-2-1
wallballs 16/12-*20/14
pull-ups/*c2b
100m run after each round

Finisher
2 min quad stretch
30 scap push ups
60 kneeling crunch