Start up
stretch for 4 mins

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

3rds(8)
3 pull ups
6 jing jang
9 plyo

Metcon/*Rx(15)
3rds
16 ttp/hkr/k2e/*ttp
16 push press 75/55-*95/65
16 cal row/airdyne
then
8 pull ups/c2b/bmu/*ring mu(choose per your skill set)

gym goat/cc movements(10)

Finisher
100 flutters-2ct
30 w-raise
:60 sec s/a para stretch
2 min samson