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 hip extension

Metcon/*Rx(18)
40 kettlebell swings 35/20-*53/35
1 rope climb mod as needed/*1 mu+3 ring dips
40 step ups/*box jumps 24/20
1 rope climb mod as needed/*1 mu+3 ring dips
40 kb clean and jerk
1 rope climb mod as needed/*1 mu+3 ring dips
40 step ups/*box jumps
1 rope climb mod as needed/*1 mu+3 ring dips
40 kb sdhp
1 rope climb mod as needed/*1 mu+3 ring dips

5x2 deadlift(12)

Finisher
2 min hamstring stretch
30 w raise
30 v-ups plus :30 sec vsit