Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 squats
5 push ups

ft squat/bk squat(15)
4 ft squats/8 bk squats
establish load using 80% of ft sq 1rm. Rpt 3x

Metcon/*Rx(18)
Amrap 18
50 burpees
40 wallballs 16/12-*20/14
30 step ups/*box jumps 24/20
20 *hspu(mod as needed)
10 pull ups/c2b/bmu/*ring mu

Finisher
2 min samson stretch
2 min sh distraction
:30 sec side plank, ft plank, side plank
30 bicycles(2 sec ct)