Start up
stretch for 4 mins

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

3rds(8)
2 suicides
4 superman
6 lunge

Metcon/*Rx(15)
ot 3 min complete the following :
12 ab mat sit-ups
200m run
12 goblet lunge 35/25-*45/35

score equals time if slowest round

3x5
bk and hip ext
ghdsu

Finisher
50 over under(abs)
50 arm circles
1 min sh distraction
1 min IT stretch