Start up
stretch for 4 mins

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

3rds(8)
h2r
toe walk
knee grab
side lunge
run dwn and back

Metcon/*Rx(25)
1600m run
then
3rds
12 front rack walking lunges 75/55-*95/65
12 shoulder to overhead 75/55-*95/65
then
1600m run

gym goat/cc movements(8)

Finisher
60 rtw
30 t raise
2 min IT stretch