Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 sec wallsit
5 goblet squat

Metcon/*Rx(17)
3rds
20 goblet lunge 35/20-*pistols
10 c2b(mod as needed)/*6 mu
5 shoulder to overhead 105/80-*165/100
then
200m sprint

bk squat(15)
work up to hvy 5

Finisher
60 temp tantrum-2ct
30 side plank punch thru
2 min quad smash