Start up
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 sl dl

Metcon/*Rx(17)
5rds
12 step ups/*box jumps 24/20
10 mbsu 16/12-*ghdsu
2 wall walks

4x5 bench/strict(15)
superset with 8 tricep kickbacks

gym goat(8)
double unders, kips, hspu etc.

Finisher
30 cuff iso
30 sec mod y iso per
60 alt toe touch
2 min lax ball shoulder smash
2 min quad stretch