Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 m climbers
5 inchworms

Metcon/*Rx(20)
1200m run
120 du's x3 singles
1200m row or
make up missed wod from the week.

3x6 db rev fly and curl superset

Finisher
30 hollow rocks
1 min s/a para stretch
2 min bf stretch