Start up(14)
stretch 4 mins

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

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

gym goat(5)

squat week 2(15) 3x70%, 3x80%, 3x90% max reps on last set.
Use 90% of one rep max to determine load.

Fitcamp
100 squat jumps
50 jing jangs
25 burpees
50 kb deadlift
100 mountain climbers

Metcon
4rds
5 curtis p's 105/75
2 rope climb or 6 strict pull ups

one curtis p=hang squat clean+ft rack lunge+push press

Metcon-comp(15)
4rds
5 curtis p's 135/95
5 muscle ups

one curtis p=hang squat clean+ft rack lunge+push press

Finisher
60 knee tap crunch
40 rtw
stretch/roll(6)