Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 sit ups
6 ft squat w/bar

Metcon/*Rx(16)
-1000m row/65 cal ad/800m run(choose)
then
20-16-12
step ups 24/20/*box jumps 30/24
mbsu 16/12/*ghdsu
then
-1000m row/65 cal ad/800m run(choose)
-choose a different cardio on the second round. If you row first, then ad, run.

front squat-otm 6
2 front squats-climb

Finisher
2 min quad stretch
30 cuff iso
100 bicycles