Start up
stretch for 4 mins

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

3rds(8)
10 du/su
5 wallballs
5 hollow rocks
5 pull-ups

Metcon(12)
amrap 12
50 kbs 35/20-*53/35
100 double unders x3 singles
50 ring row/jumping ups/*pull ups
100 wallballs 16/12-*20/14

squat snatch practice(15)

Finisher
100 flutters
50 temp tantrum
30 scap pu
2 min bf stretch