Start up
stretch 4 mins

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

2rds
20 jax
10 squats
3 strict pull ups(mod as needed)

Metcon/*Rx(17)
FGB clock(1 min per movement x 3rds)
1 min rest between rounds

row(cals)
step up/box jump 20"
pull ups(mod as needed)
sandbag squats
rope slam

@22:00
gym goat(8)

@30:00
4x2 box squat

@45:00
Finisher
30 scap push ups
15 side plank punch thru
1 min plank
50 rtw
2 min quad stretch