Start up
stretch for 4 mins

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

3rds(8)
8 superman
16 single unders
24 jax

Metcon/*Rx(12)
amrap 12
complete the following:
3 burpees
20 double unders/x2 singles
6 burpees
20 double unders/x2 singles
9 burpees
20 double unders/x2 singles
then repeat
3 burpees
20 double unders/x2 singles
6 burpees
20 double unders/x2 singles
9 burpees
20 double unders/x2 singles

Continue the sequence for 12 minutes.

Score equals total reps.

@17:00 min mark

3x2 bk squat(8)

Finisher
15 cuff iso per
30 t raise
100 flutters
2 min quad stretch