Start up
stretch for 4 mins

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

3rds(8
10 hip rots
10 arm circles
10 (180) jumps

Metcon/*Rx(24)
1600m run
25 wallballs 16/12-*20/14
800m run
50 du's x3 singles
400m run
25 mb sit up 16/12-*20/14
200m run

gym goat/cc movements(10)

Finisher
60 wood chops
2 min lax ball smash
2 min hip opener