Start up
stretch for 4 mins

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

3rds(8)
2 mutant makers
4 push ups
8 du/su
16 mclimbers

Metcon/Rx(16)
(ref 8/7/14)
4rds
4 mutant makers 105/65-*145/85
25 hrpu
25 *unbroken du's/x3 singles unbroken
*if you break on du/su start the set over

back squat(15)
5x1 hvy single across

Finisher
50 alt sit up
25 cuff iso per
1 min chest opener
2 min quad stretch