Start up
stretch 4 mins

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

3rds
4 push ups
8 jing jang
12 singles/du

Metcon/*Rx(22)
800m run
then
5rds
10 mbsu 16/12-*ghdsu
20 hrpu
40 du's x3 singles
then
800m run

@28:00
bench/strict(12)
4x4

@42:00
Finisher
30 w raise
30 slow bicycles
30 bicycles
1 min sh distraction
1 min hip distraction per