Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 heels to rear
20 mountain climbers

Metcon/*Rx(13)
"Annie"
50-40-30-20-10
*double unders/single x3
sit-ups

front squat(12)
5-4-3-2-1-climb

Finisher
2 min hip opener
30 cuff iso
50 rtw