Start up
stretch for 4 mins

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

3rds(8)
4 push ups
6 sit ups
8 lunge/pistols

Metcon/*Rx(18)
7rds
10 step ups/*box jumps 24/20
10 *hspu-mod as needed
10 abmat sit ups/*ghdsu
then
30 cal row/*airdyne

@23:00 min clock
3x2 ft squat(8) @75%
3x2 bk squat(8) @75%

Finisher
100 bicycles
30 t raise
2 min quad stretch