stretch for 4 mins

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

3rds(8)
10 halo
10 pass through
10 over under

Metcon/*Rx(25)
5 giant sets
8 floor press
8 hammer curls
8 dips/*strict ring
8 reverse fly
8 floor wipers
16 cal ad/row(high damper)

Finisher
1 min chest opener per
1 min bf stretch
30 scap push ups
50 kneeling crunch