Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
5 walkouts
15 single unders

Metcon/*Rx(25)
5rds
5 bench/strict press
5 dips/*ring
100m run
5 upright row
5 hammer curls
25 singles /doubles
5 cross face ext
5 mbsu/ghdsu
100m farmers carry

5x2 box squat(15)

Finisher
2 min bf stretch
15 side plank punch thru per
1 min plank