Start up(14)
stretch 4 mins

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

3rds(8)
8 pass through
8 good morning
8 rkbs

Metcon/*Rx(12)
21-15-9
kbs 53/35/*70/53
cal row or airdyne

3x3 bench/strict across (12)
super w/8 dips(ring)

Finisher
2 min hip distraction
60 rtw