Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
16 jax
8 squat therapy
4 pull ups

ft sq/bk sq(10)
3/6 @50% of 1rm across
rpt 2x

Metcon/*Rx(17)
3rds
25 wallballs 16/12-*20/14
5 pull ups/c2b/*mu
25 burpees
400m run

Finisher
2 min quad stretch
35 band pull aparts
70 oblique crunch