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)
Squat-deload week. If you don't have a one rep max then work up to one rep max for next cycle.

Fitcamp
Amrap 15
5 burpees
10 wallballs
20 single unders

Metcon
Amrap 13
3 oh squat 75/55
4 oh lunge 75/55
5 bar facing burpees

Metcon-comp
Amrap 13
3 oh squat 135/95
4 ring muscle ups
7 cal row

Finisher
1 min ham stretch per
1 min s/a para stretch
90 sec six inch hold