Start up(14)
stretch 4 mins

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

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

Front Squat(12)
week 4-deload
use 90% of one rep max to determine loads
5@40%
5@50%
5@60% no amrap

Metcon/*Metcon-comp (12)
Emom 12
even-10 thrusters *95/65-75/55
odd- *40 double unders x3 singles

Afterburner
2x400m run
rest=run

Finisher
2 min samson stretch
30 scap push ups
30 v ups