Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 tucks
5 superman

Metcon/*Rx(20)
40 burpee *box jump /step jumps 24/20
800m run
40 burpee *box jump/step over
24/20

warm up oh squat(5)

4x1(8)
on the 2 min
overhead squat

goat work(7)

Finisher
2 min samson stretch
30 t-raise
60 rtw
60 bicycles