Start up
stretch 4 mins

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

3rds(8)
20 high knees
10 hip rots
5 squats

Metcon/*Rx(19)
100 air squats
25 rr/jpu/*pull ups
100 double unders/x3 singles-1 du=3 su
25 ttp/hkr/k2e/*ttb
100 sit ups
25 jc2b/c2b/*10 muscle ups

@27:00
work up to 15rm back squat(refer to last weeks 10 rm load).

@42:00
benchmark-2 min row for cals-refer to numbers from 2 weeks ago.

@46:00
Finisher
30 t raise-5 sec hold every 5 reps
1 min s/a para stretch per
50 oblique crunch per side
2 min quad stretch