Start up
stretch 4 mins

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

2rds(8)
6 wallball
5 step ups
4 push ups
3 pull ups
2 kbs
1 db thruster

Metcon/*Rx(18)
60 wallballs 16/12-*20/14
50 step ups/*box jumps 24/20
40 hrpu/*hspu
30 pull ups
20 kbs 53/35-*70/53
10 db thrusters 70/50-*120/70

@23:00
work up to mod-hvy squat clean(12)

Finisher
30 cuff iso
30 pass through
30 v-ups
30 oblique crunch per
2 min hip opener