Start up
stretch for 4 mins

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

3rds(8)
h2r
high knees
side lunge
heel walks
toe walks

Metcon/*Rx(25)
amrap 16
1600m run or 2000m row(for time)
then
10 step ups/*box jumps 24/20
10 sit ups/*ghdsu
in time remaining

gym goat/cc movements(10)

Finisher
100 bicycles
30 w-raise
30 band pull aparts
2 min IT stretch