Start up
stretch for 4 mins

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

3rds(8)
20 h2r
20 high knees
20 jax

Metcon/*Rx(13)
5rds
25 *du's/ singles x3
25 cal row/airdyne

Finisher
50 kneeling crunch
25 scap push-ups
2 min sh distraction