Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(17)
10rds
100m run
2 manmakers 30/20-*40/30

gym goat/cc movements (10)

Finisher
60 sec l hang
30 band pull aparts
30 pass through
2 min samson stretch