Start up
stretch 4 mins

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

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(10)
(amrap)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
air squats
hrpu/*hspu

-start at 15 and work your way down through as many reps as possible in 10 mins. If you complete the set in 10 mins, then start over at 1 and work your way up.

@20:00
work up to 10rm back squat

@35:00
3x200m run on the 2 min-record slowest time.

@42:00
Finisher
15 side plank pt per
30 band pull aparts
1 min chest opener per
60 dbl crunch