stretch for 4 mins

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

3rds(8)
10 mclimbers
10 superman
10 squats

Metcon/*Rx(21)
75 du's/ x2 singles
50 bfsu/*mbsu 16/12
25 ohs 75/55-*95/65
75 du's/ x2 singles
50 box step/*jump overs 24/20
25 wallballs 16/12-*20/14
75 du's/ x2 singles
50 mbsu 16/12-*ghdsu
25 goblet lunge 35/20/*26 pistols

Back Squat(15)
4x2 w/2 sec pause-climb but maintain position.

Finisher
30 w raise
1 min sh distraction
60 cross crunch
60 bicycles
2 min quad stretch