Start up
stretch for 4 mins

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

2rds(8)
10 jing jang
20 single under
30 bicycles

Metcon/*Rx(30)
Make up missed wod or
20 minutes of cardio of choice
3x5 bench/strict/squat(use wendler for reference)

Finisher
2 min bf stretch
50 alt leg raise