Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(15)
40 thrusters 45/35-*75/55
40 pull ups-modify as needed
20 oh squats 75/55-*95/65
5 rope climbs(mod as needed)
10 thrusters 95/65-*135/85
10 pull-ups/c2b/*bmu

Finisher
2 min quad stretch
1 min s/a para stretch
50 leg ext to hip raise