stretch for 4 mins

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

3rds(8)
8 step ups
4 ttp/hkr/k2e/ttb
2 back ext

Metcon/*Rx(15)
amrap 15
5 ttp/hkr/k2e/*ttb
10 step ups /*box jumps 24/20
15 singles/du's

@21:00
4x2-climb or practice
overhead squat

@33:00
goat work(10)

Finisher
1 min bf stretch
1 min hamstring stretch
1 min chest opener
30 v ups w/10 sec v sit after each 10