Start up(14)
stretch 4 mins

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

3rds(8)
8 strict db press
8 plyo
8 sit ups

Metcon/Rx(15)
amrap 15
7 sh to oh 95/65-*115/75
7 step ups/*box jumps 24/20
100m run

4x1 jerk from rack(10)

Finisher
2 min hamstring stretch
20 side plank pt per
100 flutters