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

back squat-5@75% 3@85% 1@95%. Use 90% of one rep max to determine loads. Max reps last set.

Fitcamp
100 walking oh walking lunge
200 jump rope
100 sit ups
200 mclimbers

Metcon(15)
75 wallballs 20/14
otm 2 manmakers 50/30

Metcon-comp(15)
75 wallballs 20/16
otm 3 muscle ups fmod/c2b

Finisher
1 min samson stretch per
20 big arm circles f/b
100 bicycles