Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/*Rx(22)
30 sdhp 75/55-*95/65
30 burpees over the bar
30 wallballs 16/12-*20/14
200m run

20 sdhp 75/55-*95/65
20 burpees over the bar
20 wallballs 16/12-*20/14
200m run

10 sdhp 75/55-*95/65
10 burpees over the bar
10 wallballs 16/12-*20/14
200m run

5x1 clean and jerk(12)

Finisher
30 band pull aparts
2 min samson stretch
60 knee tap crunch