Start up
stretch 4 mins

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

3rds(8)
2 kbs
4 squats
6 jumping pull ups
8 walking ft kick

Metcon/*Rx(22)
400m run buy in
40 kbs 35/20-*53/35
40 ring row/jpu/*pull ups
40 wallballs 16/12-*20/14
20 kbs 35/20-*53/35
20 jc2b/banded/*c2b
20 wallballs 16/12-*20/14
10 kbs 35/20-*53/35
10 jc2b/jbmu/*bmu
10 wallballs 16/12-*20/14
400m run cash out

@28:00
work up to hvy complex(12)
deadlift+hang clean+jerk

@45:00
Finisher
15 side plank punch thru per
100 rtw
1 min chest opener per
2 min hamstring stretch