Start up(14)
stretch 4 mins

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

2rds(8)
30 jax
20 heels to rear
10 frog jumps

Metcon/*Rx(9)
Amrap 9
7 wallballs 16/12-*20/14
7 pull-ups(mod as needed)

3x3(10)
strict press-climb
start at 60-70% of 1rm

Finisher
2 min chest opener
2 min hip opener
60 in and outs