Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(19)
40 wallballs 16/12-*20/14
30 ttp/hkr/k2e/*ttb
20 burpees
30 ring rows/jumping/*pull ups
40 wallballs 16/12-*20/14

@24:00 min mark

oh squat 3x2(10)

Finisher
50 leg raise
30 side plank pt
1 min s/a para stretch
1 min quad stretch per