Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 lunges
5 walkouts

Metcon/*Rx(21)
50 box step/*jump overs 24/20
100m run
40 oh walking lunge 35/25-*45/35
100m run
30 hspu(mod as needed)
100m run
20 rr/jpu/pu/c2b/*10 bmu
100m run
10 ft squat 135/95-*185/125

ft squat(10)
5x2-climb start around 60%.
-on the two min

goat work(10)

Finisher
2 min hip opener
2 min lax ball smash
1 min sh distraction
50 bfsu
50 temp tantrum