stretch for 4 mins

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

3rds(8)
2 hspu
3 pull ups
4 step ups

Metcon/*Rx(12)
3rds
8 rr/banded pull ups/*strict pull ups
8 weighted step ups 50/30-*70/40
8 strict push ups/*strict hspu
-females 5 reps on strict movements

rest 5 mins

@17:00 min mark
3rds(12)
10 rr/jpu/*pull ups
10 step ups/*box jumps 24/20
10 db snatch 35/20-*45/30
10 hrpu/*hspu

@29:00
squat snatch(12)
work up to a hvy or practice

@41:00
gym goat

@50:00
Finisher
2 min sh distraction
2 min lax ball smash
1 min low back smash
1 min samson per
100 bicycles