Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 frog jumps
8 rkbs

Metcon/*Rx(13)
amrap 13
8 step ups/*box jumps 24/20
4 kbs 53-35/*70-53
2 pull ups/c2b/*mu

clean and jerk (12)
Work up to a hvy

Finisher
2 min hip distraction
100 in and outs
50 band pull aparts