8/6/18
Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds
5 push-ups
5 squats
5 jpu
5 jing jang

Metcon/Rx(17)
5rds
10 s2oh 105/75-*145/95
8 back squat 105/75-*145/95
6 rr/jpu/pull up/(f)c2b/*(m)4 ring mu
100m sprint

@22:00
work up to a hvy single in 10 minutes

@32:00
barbell goat

@42:00
Finisher
30 w raise w/5 sec hold every 5 reps
30 band pull aparts
60 leg extensions to hip raise
2 min quad smash