Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 h2r
20 high knees

Metcon/*Rx(20)
otm 20
min one-30 du's x2 singles
min two-17/12 cal row-20/15 cal ad
min three-20 sit ups/*12 ghdsu
min four-10 mount climbers-30m sprint

@25:00
otm 6-strict press-climb to a hvy

@33:00
gym goat(10)

Finisher
50 deadbugs
2 min sh distraction
2 min lax ball smash
2 min samson stretch