Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15) choose one or two
bench press 3x8
front squat 3x5
deficit deadlift 6x1

Metcon(13)
2rds
20 pull ups
16 thrusters 75/55
400m run

Metcon-comp (13)
2rds
20 chest to bar
16 wallball 20/14 (12/10) target
400m run

Finisher
20 v ups
20 t raise
20 w raise
1 min couch stretch per