stretch for 4 mins

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

3rds(8)
10 sl dl
10 jax
10 h2r

Metcon/*Rx(30)
6 giant sets
5 bench or strict press-choose load
5 ring dips(mod as needed)
5 bent over row
5 concentration curls per side
20 bicycles
5 tire flips
200m run
rest as needed between rounds

Finisher
30 t raise
30 band pull aparts
1 min hip opener
1 min s/a para stretch