Choose your adventure…

Flush: 25min AMRAP
15 Wtd Sit-Ups
3 Climb to Stand
15 Jumping Squat
3 Skin the Cat
15 Back Extension

Endurance: for time
50cal Row
Rest 2min
35cal Row
Rest 2min
15cal Row
Rest 2min
35cal Row
Rest 2min
50cal Row
Rest 2min

Weightlifting/Skill:
A) 10min to work up to a heavy (not max) Push Press+ Split Jerk
B) 4x 3FS+6BS @70-80% of BS 1RM
C) 3×10 Bench Press…or Muscle-Up Progression