Start up
stretch for 4 mins

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

3rds(8)
10 jax
10 squats
10 superman

Metcon/*Rx(14)
4rds
12 wallballs 16-12/*20-14
12 pull ups/*c2b
12 mbsu 16/12-*20/14
or
Redo
18.3

box squat(15)
5x3 climbing

Finisher
2 min quad stretch
2 min sh distraction
100 knee tap crunch