Start up
stretch for 4 mins

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

3rds(8)
5 strict press
5 dips
5 superman
10 bicycles

Metcon/*Rx(14)
amrap 14
3 *ring dips(mod as needed)
9 push press 75/55-*105/75
27 cal airdyne

bench press(15)
5x3

Finisher
2 min quad stretch
30 scap pu
30 band pull aparts
60 alt sit up