stretch for 4 mins

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

3rds(8)
8 squats
6 walkouts
4 frog jumps

Metcon/*Rx(17)
10 burpees
20 s/a oh db walking lunge 25/15-*35/20
30 hspu(mod as needed)
40 wallballs 16/12-*20/14
50 abmat sit ups
40 air squat
30 hrpu
20 s/a oh db walking lunge 25/15-*35/20
10 burpees

@22:00 min mark
4x2 back squat(12)

barbell goat work(10)

Finisher
2 min quad stretch
2 min sh distraction
30 t raise w/5 sec hold every 5
2 min lax shoulders
50 leg climb