Start up
stretch for 4 mins

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

3rds(8)
3 pull ups
5 squats
7 jax
9 hollow rocks

Metcon/*Rx(17)
"M=2 thr sq"(9/9/14)
30 pull ups/*c2b
50 step ups/*box jumps 24/20
30 hkr/k2e/*t2b
-otm 4 thrusters 75/55-*95/65

work up to hvy 6 rep bk squat(15)

Finisher
50 flutters-2ct
50 bicycles-2 ct
2 min couch stretch
2 min sh distraction