Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

ft squat/bk squat(15) wk1
Est load using 75% of ft sq rm
3 sets across
4 ft squats-rack then immediately
8 bk squats

Metcon/*Rx(16)
3rds
400m run
21 wallballs 16/12-*20/14
21 abmat sit ups
7 pull-ups/c2b/*muscle ups

Finisher
2 min hip opener
1 min quad smash
60 cross crunch