then 2 rounds of :
50 single unders
20 plate hops
10+10 plate halos
10 goblet squat
5 inch worm with push up
10 tuck ups

Metcon
ANNIE for time:
50-40-30-20-10 reps of
Double unders
Abmat sit ups

LAUANTAI
2-3 min light cardio
1+1 min glute smash with roller
1-2 min adductors/hamstring smash with roller
1-2 min v-sit strech
1+1 min piriformis strech