Start up
stretch for 4 mins

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

3rds(8)
4 pull ups
6 thrusters
8 jing

Metcon/*Rx(25)
2rds
200m run
25 thrusters 75/55-*95/65
200m run
5 *rope climbs/mod as needed
200m run
25 shoulder to overhead 75/55-*95/65
200m run
10 ring row/pull up/*c2b/*5 mu

@31:00
bk squat
4x2-start around 70-75% of 1rm(12)

Finisher
60 rtw
30 sec v sit
30 w raise
30 sec mod y iso hold
2 min samson stretch