Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 air squat
5 hrpu

Metcon/*Rx(16)
50 db ft squats 35/20-*45/25
30 burpees
10 strict def hspu 4/3
Then
20 ttp/hkr/k2e/*ttb
40 box jump/step overs 24/20
60 db lunge 35/20-*45/25

@21:00 min mark

4x2 back squat(on the 2)
climb

Finisher
100 temp tantrum
2 min sh distraction
2 min lax shoulder smash
2 min samson per