Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15) choose one or two
box squat 5x2
sumo deadlift 5x1
bench press 3x3 max rep last set
(determine loads using 90% of 1rm)

Fitcamp
tabata
g2oh
rope slams
mclimbers
toe to pole

Metcon
amrap 12
5 hrpu
10 box jumps/step ups 24/20
20 double unders/singles x3

Metcon-comp
amrap 12
4 bar muscle ups
8 burpee box jump overs 24/20

Finisher
50 dbl crunch
20 w raise
20 cuff iso