Start up
stretch 4 mins

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

1rd(8)
5 box jumps
5 jumping pull-ups
5 kbs
5 lunges
5 knee to elbow
5 push press
5 back extensions
5 wallball
5 burpees
5 double unders

Metcon/*Rx(30)
"Filthy Fifty"
50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpees

50 Double-Unders

@45:00
3x4 box squat

@55:00
Finisher
30 t raise
30 sec mod y iso per
60 dbl crunch
60 temp tantrum
2 min samson