Start up
stretch for 4 mins

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

2rds(8)
8 jing jangs
6 push ups
4 inchworms

Metcon/*Rx(20)
400m run
40 s2oh 45/35-*75/55
200m run
20 burpees
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
100m run
10 hrpu/decline push up/hspu/*4/3 deficit hspu
200m run
20 burpee
400m run
40 s2oh 45/35-*75/55

@27:00 work up to hvy jerk

@42:00 max cal row 2 mins

@48:00
Finisher
30 t raise
30 cuff iso
2 min sh distraction
2 min hip opener
60 dbl crunch
60 rtw