Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(12)
tabata 8rds :20 work/:10 rest
abmat sit-ups/*ghdsu
rope slams
push ups
or
make up a missed wod from earlier in the week.

3x2 bench/strict press(12)

Finisher
stretch and roll
60 side bends