Start up(14)
stretch 4 mins

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

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(16)
choose one or two
box squat 4x4 hvy across
deadlift-3x2 hvy
bench or strict press-3x10 climbing

Metcon(13)
50 squat jumps
30 burpees
10 mutant makers 105/75
30 hrpu
50 squats

Metcon-comp(13)
3rds
500m row
3 legless rope climb
2 deadlift 315/225

Finisher
50 sit ups
stretch and roll