Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 sl dl
5 walkouts

Metcon/*Rx(15)
18-15-12
kbs 35/20-53/35
burpees

then

9-6-3
kbs 53/35-70/53
burpee pull up/c2b/*bmu

or do/redo 18.4

box squat(12)
5x1-climb

Finisher
:60 sec v-sit
30 tucks
30 w raise
2 min hamstring stretch