Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(19)
50 du's/plate jumps/singles x3
100m farmers carry 35/25-*45/35
75 du's/plate jumps/singles x3
200m farmers carry
100 du's/plate jumps/singles x3
400m farmers carry

3x2(8)
clean-work up(touch and go)

Finisher
2 min samson stretch
40 t-raise
80 rtw