Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 h2r
20 mclimbers

Metcon/*Rx(20)
800m run
100 lunge 45/35
50 burpees

gym goat work(8)

3x8(10)
rev flys
bk + hip extension

Finisher
2 min quad stretch
lax shoulder smash
25 side plank punch through per