Start up
stretch for 4 mins

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

3rds(8)
10 jings
20 singles
30 sec plank

Metcon/*Rx(15)
4-8-12-16-12-8-4
lunge 75/55-*95/65
row
bfsu

bench/squat/deadlift(15)
5x2

Finisher
stretch and roll
100 abs of choice