Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/RX(16)
Team series event 4
For time in teams of two-mm/ff/mf
100-cal. row, switch as needed
100-*ttb/hanging knee raises, total

3x2 jerk from rack(10)

Finisher
2 min sh distraction
30 w raise
60 double crunch