Start up
stretch for 4 mins

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

3rds(8)
heel walks
toe walks
h2r
high knees

Metcon/*Rx(20)
400m run
40 step ups/box jumps 24/20
400m run
80 du's x3 singles
400m run
40 wallballs 16/12-*20/14
400m run
80 du's x3 singles

3x2 hang clean (8)

Finisher
100 rtw
30 scap push ups
30 band pull aparts
2 min hip opener