stretch for 4 mins

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

3rds(8)
h2r
knee grab
heel grab
toe walk
heel walk

Metcon/*Rx(17)
3rds
20 hrpu/*10 hspu
400m run
20 sit-ups/*15 ghdsu

3x6 strict/bench press(12)

Finisher
2 min sh distraction
30 w raise
60 dbl crunch