Start up
stretch for 4 mins

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

3rds(8)
10 hip rotations
10 skiers
10 air squats

Metcon/*Rx(19)
18-15-12
wallballs 16/12-*20/14
ttp/hkr/k2e/*ttb

15-12-9
db push press 25/15-*45/25
rr/jpu/*pull ups

9-6-3
db thrusters 25/15-*45/25
pull ups/c2b/*bmu/*f-c2b

@24:00
bk squat
otm 6-climb

@30:00
barbell goat

@40:00
Finisher
30 w raise
30 band pull aparts
60 slow bicycles
2 min samson