stretch for 4 mins

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

3rds(8)
20 jax
10 mclimbers
5 squats

Metcon/*Rx(18)
10 bk squat 115/75 *145/95
10 bar facing burpees
20 *du's/x3 singles
15 ft squat 95/65 *135/85
15 bar facing burpees
30 *du's/x3 singles
20 oh squat 75/55-*115/75
20 bar facing burpees
40 *du's/x3 singles

@23:00
otm 6
1 ft squat-climb

@29:00
barbell goat(10)

@39:00
Finisher
100 bicycles
30 scap pu
1 min chest opener
2 min lax shoulders
2 min quad stretch