Start up
stretch for 4 mins

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

3rds(8)
10 walking front kicks
5 ground to overhead
5 hip rotations per
5 inchworms

Metcon/*Rx(15)
3rds
20 hrpu
15 *c2b(mod as needed)
10 cleans 115/75-*135/95

@ 21:00 min mark
2x200m sprint on the 2 min

@26:00
otm 6-hang clean-climb to hvy

Finisher
2 min hip opener
2 min low back smash
2 min lax ball
1 min IT stretch
1 min plank
15 side plank punch through