Start up
stretch for 4 mins

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

3rds(8)
4 pull ups
6 push-ups
8 v ups

Metcon/*Rx(13)
800m run
then amrap
5 step ups/box jumps 24/20
5 kbs 35/20-*53/35
5 pull ups/c2b/*bmu

box squat(15)
5x3

Finisher
60 cross crunch
30 band pull aparts
2 min quad stretch