Start up
stretch for 4 mins

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

2rds(8)
10 mountain climbers
10 h2r
10 high knees

Metcon(17)
amrap 17
20 mountain climbers(2ct)
20 jing jang
20 sit ups
20 burpees
20 double unders x2 singles
1 rope climb(mod 3 from floor)

@22:00 4x6 heavy db curl to shoulder press

@35:00 gymnastic goat

@45:00
Finisher
30 cuff iso
15 side plank pt per
2 min lax ball sh smash
2 min lax glute smash
2 min samson stretch