stretch for 4 mins

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

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(17)
4rds
15 hrpu
15 du's
15 abmat sit up/*ghdsu
15 du's
15 cal row/ad

3x8(16)
bench or strict press superset w/ring dips(mod as needed)

Finisher
stretch and roll
15 side plank pt
50 knee tap crunch