Start up(14)
stretch 4 mins

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

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

Power/acc(15)
overhead squat-5x1 w/2 sec pause
bench/strict press-3x10
good mornings-4x6 and ghr

Metcon(15)
21-15-9
pull ups
burpee to two

Metcon-comp(15)
21-15-9
ring dips
wallball 20/14
cal airdyne

Finisher
1 min couch stretch
1 min hip opener
40 oblique crunch