Start up
stretch for 4 mins

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

3rds(8)
4 gob squats
4 pull ups
4 v-ups

Metcon/*Rx(14)
20-10-5-10-20
front squat 75/55-*95/65
ttp/hkr/kne/*ttb
burpees over the bar

Or do/redo 18.5

box squat(15)
5x1-climb

Finisher
100 alt toe touch
30 band pull aparts
2 min quad stretch