Start up
stretch for 4 mins

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

3rds(8)
4 strict pull ups
6 side lunge
8 sit ups

Metcon/*Rx(12)
otm 12
even-15 cal bike, row, jing jang, 20 rope slam
odd-choose a different movement from the even list.

2x8(10)
curls
rev fly

Finisher
2 min hip opener
30 scap pu
60 temp tantrum