Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 jing
5 inchworm

Metcon/*Rx(16)
800m run
60 air squats
40 push press 75/55-*95/65
20 cal row/ad

gym goat/cc movements (8)

Finisher
2 min samson
30 t-raise
60 rtw