stretch for 4 mins

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

3rds(8)
h2r
knee grab
side lunge
lunge
run dwn and back

Metcon/*Rx(23)
60 cal ad/row
60 sit ups
60 lunge
400m run
40 mbsu 16/12-*20/14
40 lunge
20 cal ad/row
20 mbsu-heavier than first mbsu/*ghdsu
20 lunge

5x3(15)
strict/bench press

Finisher
30 cuff iso per
30 side plank pt
60 oblique crunch
2 min quad stretch