Start up
stretch for 4 mins

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

3rds(8)
walking heel grab
walking knee grab
walking side lunge
20 mclimber-run

Metcon/*Rx(17)
800m run
40 dips/*ring
20 hand release burpees
10 hkr/kne/*ttb
800m run

gym goat/cc movements(10)

Finisher
50 alt sit up
50 temp tantrum
50 band pull aparts
2 min couch stretch