Start up
stretch for 4 mins

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

3rds(8)
4 ft squats
6 sit ups
8 jax

Metcon/*Rx(17)
100m run
50 wallballs 16/12-*20/14
100m run
40 ttp/knr/kne/*ttb
100m run
30 hrpu/*hspu
100m run
20 mbsu/*ghdsu
100m run
10 pull up/c2b/*bmu

work up to 6 rep hvy squat(15)

Finisher
1 min v sit
30 band pull aparts
30 side plank punch thru
2 min quad