Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 heels to rear
20 m climbers

Metcon/*Rx(23)
8rds
5 burpees to a plate 45/35
100m run
then
8rds
5 hrpu/*hspu
100m run

jerk(15)
5-4-3-2-1-climb

Finisher
2 min shoulder distraction
30 w raise
60 rtw