Start up(14)
stretch 4 mins

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

2rds(8)
10 pass through
10 halo
10 superman

Metcon/*Rx(20)
5 giant sets
8 bench/strict press
8 dips/ring dips
8 rev fly
8 curls
8 sit-ups/ghdsu
choose appropriate loads
rest as needed after each round

Finisher
stretch and roll everything
100 oblique crunch