Start up(14)
stretch 4 mins

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

Metcon/*Rx(20)
800m run
200m farmers carry 70/50-*90/70
50 step ups/*box jumps
200m lunge
800m run

3x3 front squat (12)

Finisher
30 hip rots per
30 arm circles per
:30 sec v-sit x3