Start up
stretch for 4 mins

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

3rds(8)
side shuffle
knee grab
heel grab
walking ft kicks
spderman stretch

Metcon/*Rx(18)
800m run
then at the 6:00 min mark
tabata(8rds 20 sec work/10 sec rest)
the following circuit:
rope slams
airdyne
reverse burpees
then at the 20:00 min mark
800m run

Score equals time for last 800m run

bench or strict press(9)
3x3

goat work(10)
goat-work on any movement specific to you that needs improvement.

Finisher
2 min sh distraction
2 min lax ball smash
2 min quad smash
2 min low back smash
2 min hamstring stretch
1 min plank