Start up
stretch for 4 mins

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

2rds(8)
20 h2r
20 bicycles
20 high knees

Metcon/*Rx(15)
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run
25 step ups/*box jumps 24/20
200m run
25 push press 75/55-*95/65
200m run

strict press(10)
3x2

Finisher
2 min samson stretch
30 cuff iso
60 leg raises