Start up(14)
stretch 4 mins

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

3rds(8)
10 jax
walking ft kicks
10 squats w/bar

bk squat(15)
week 10
3@70%
3@80%
3/max reps @90%

Metcon/*Rx(20)
400m run
40 gob lunge 35/25/*pistols
20 burpees
10 pull-ups/c2b/*bmu
20 burpees
40 gob lunge 35/25/*pistols
400m run

Finisher
2 min quad smash
30 scap push ups
60 double crunch