Start up
stretch for 4 mins

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

3rds(8)
10 plyo
10 superman
10 hollow
5 kips
3 pull up/c2b/*2 mu

Metcon/*Rx(20)
400m run
5 c2b/bmu/*mu
20 ohs 75/55-*95/65
35 du's or x3 singles
200m run
70 abmat sit ups
200m run
35 du's x3 singles
20 ohs 75/55-*95/65
5 c2b/bmu/*mu
400m run

ft squat(8)
3x2-hvy across
bk squat(8)
3x2-hvy across

Finisher
60 v-ups
30 scap push ups
1 min side plank per
2 min couch stretch