Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(10)
otm 10
100m run/125m row/12 cal airdyne
4 burpees/4 strict pull ups/10 rope slam

3x8
rev fly
curls

Finisher
50 double crunch
30 cuff iso
2 min hip opener