Start up
stretch for 4 mins

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

2rds(8)
12 squats
8 v-ups
4 walkouts

Metcon/*Rx(16)
4rds
30 air squats
20 hrpu
10 ttp/hkr/kne/ttb
200m run

box squat(12)
3x3 climb

Finisher
100 flutters
30 w-raise
2 min quad stretch