Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
on the 4:00 x5
400m run
15 mb sit-ups 16/12-*20/14

gym goat(7)

ft squat(12)
3x3 across @70% of 1rm

Finisher
2 min IT stretch
40 v-ups