Start up(14)
stretch 4 mins

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

3rds(8)
20 swing kicks per
20 side lunge
20 mclimbers

Metcon/*Rx(20)
800m run
40 wallballs 16/12-*20/14
400m run
40 mbsu 16/12-*20/14
200m mb run
40 mb front squat 16/12-*20/14

gym goat/conductors club movements (8)

Finisher
2 min samson stretch
30 w raise
60 tucks