Start up(14)
stretch 4 mins

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

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

Power(15)
front squat 5x2
deadlift 7x1-work up to heavy
bench 5-3-1 refer to chart

Fitcamp
50 kbs
25 burpees
50 db pp
25 burpees
50 squats

Metcon(13)
40 burpees over the bar
40 s2oh 95/65

Metcon-comp(13)
25 jerk 155/105
25 burpees over the bar
25 hspu
25 burpees over the bar

Finisher
1 min couch stretch
20 cuff iso
20 w raise
20 t raise
1 min side plank per