Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

gym goat (5)

Power(16)
pause sq-3x2 w/3 sec pause
floor or strict press-5x2
def deadlift-5x1

Metcon/comp(13)
400m run
50 du's or 150 single unders
50 ghdsu or 50 mb sit up
400m run

Finisher
50 kneeling crunch
1 min hip distraction
50 band pull a parts