Start up(14)
stretch 4 mins

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

3rds(8)

bk squat(15)
wk 11
5@75%
3@85%
1/max reps@95%

Metcon/*Rx(17)
25 wallballs 16/12-*20/14
200m mb run
25 wallballs 16/12-*20/14
400m run
25 wallballs 16/12-*20/14
200m mb run

Finisher
2 min quad stretch
2 min sh distraction
:30 sec side plank
:30 sec front plank
:30 sec side plank