stretch for 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 squats

Metcon/*Rx(26)
amrap 3
burpees
rest 3 mins

amrap 2
wallballs
rest 2 mins

amrap 1
rr/pull ups/c2b/*rmu
rest 1 min

amrap 1
rr/pull ups/c2b/rmu
rest 2 mins

amrap 2
wallballs
rest 3 mins

amrap 3
burpees

rest 3 mins

score=total reps

@26:00
3x2 ft squat across hvy(75%-85%)

@36:00(10)
barbell goat work

Finisher
30 hip rotations
30 arm circles
1 min sh distraction per
1 min hip opener per
60 rtw