Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 sec wallsit
5 gob squat

Metcon/*Rx(15)
10rds
6 step ups/*box jumps 24/20
4 hrpu/*hspu
2 pull ups/c2b/*mu

strict/bench(12)
4x3

Finisher
100 rtw
30 t raise
2 min samson