Start up
stretch for 4 mins

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

3rds(8)
5 inchworms
10 sl dl
5 jing jang

Metcon/*Rx(15)
5rds
200m run
1 rope climb(mod)
15 cal airdyne

Finisher
50 dbl crunch
50 slow bicycles
50 t-raise
2 min samson stretch