Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 hip rotations
10 pvc oh squat

Metcon/*Rx(15)
21-15-9
ohs 75/55-*95/65
mbsu 16/12-*ghsdu
cal row/ad

gym goat/cc movements (12)

Finisher
2 min hamstring stretch
30 w raise
80 temper tantrum