Start up(14)
stretch 4 mins

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

Warm up(8)
coaches choice

ft sq/bk sq(12)
4/8 @75% of 1rm
rpt 2x

Metcon/*Rx(15)
5 rds
10 lunge(front rack) 75/55-*95/65
10 push press 75/55-*95/65
10 pull-ups/*5 bmu

Finisher
2 min quad stretch
2 min sh distraction
lax shoulders
50 alt toe touch