Start up(14)
stretch 4 mins

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

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu/mbsu

Metcon/Rx(16)
50 plate jumps/*double unders
50 lunges
50 plate jumps/*double unders
50 cal row/airdyne
50 plate jumps/*double unders
50 med ball sit-ups 16/12-*20/14

gym goat(7)
triple unders, du's, ttb etc.

Finisher
2 min hip opener
2 min chest opener
50 temper tantrum