Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 ring rows

Metcon/Rx(17)
10-9-8-7-6-5-4-3-2-1
wallballs
cal row/ad
ring row/pull ups

accessory(15)
2x8 bench/strict
2x8 curls
2x8 s/a row

Finisher
stretch and roll everything
100 temper tantrum