Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

sn balance(8)-4x1 start at 70% of one rep max
ohs-3x5@75% of one rep max(10)

Fitcamp
200 jump rope
100 rope slams
50 step ups
100 rope slams
200 jump rope

Metcon(12)
60 thrusters 75/55
otm 20 double unders/60 singles

Metcon(12)
60 thrusters 95/65
otm 12 ttb

start w/otm first

Finisher
30 w raise
2 min hip distraction
60 sides bends