Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 lunge
5 hrpu

Metcon/*Rx(16)
3rds
400m run
15 hrpu
15 mbsu 16/12/*ghdsu
30 oh lunge 35/25-*45/35

gym goat/cc movements (10)

Finisher
100 bicycles
30 cuff iso
2 min lax ball smash
2 min samson stretch