Start up
stretch for 4 mins

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

2rds(8)
10 mclimbers
8 lunge
6 rope slam
4 cal row

Metcon/*Rx(16)
tabata 8rds-0:20 work/0:10 rest
mountain climbers
rope slams
lunge
row

@21:00-4x8 curls superset w/ 8 dips

@30:00-
Finisher
30 side plank punch through
30 kneeling crunch
1 min plank
2 min samson stretch