Start up
stretch for 4 mins

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

3rds(8)
4 ghdsu/abmat sit up
6 squats
8 jacx

Metcon/*Rx(14)
4rds
8 front squat 75/55-*95/65
12 push press
16 ab mat sit-ups/*ghdsu

3x2 jerk(8)

Finisher
1 min plank
20 side plank pt
20 scap push ups
100 bicycles