Start up
stretch for 4 mins

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

3rds
3 push ups
3 sit ups
side lunge down/run back

Metcon/*Rx(22)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
hrpu
sit ups
jing jang

bench/strict(12)
work up to a hvy

gym goat(10)
practice any gymnastic movement that needs improvement

Finisher
1 min chest opener per
1 min cobra
30 t raise
60 rtw