Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 heels to rear
4 mod rope climb

"Moore" hero wod
Amrap 20
1 rope climb (mod as needed)
400m run
max rep hspu(mod as needed)
Post total reps of hspu completed per round

Finisher
100 knee tap crunch
stretch and roll