Start up
stretch 4 mins

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

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

Power(16)
Back Squat
Pull chart week one. Determine loads based off of last one rep max established. Use 90% of your last one rep max to determine loads 5@65%
5@75%
5 or more @85%

Fit camp
3x10
shoulder press
dips
curls

sit up test max rep one min

Amrap 13
5 g2oh
5 oh lunge
5 burpees

Metcon(15)
3rds
20 alt lunge ft rack 95/65
15 rev burpees
10 kbs 53/35

Metcon-comp(15)
3rds
20 cal row
15 thrusters 115/85
10 muscle ups

Finisher
50 bfsu
20 band pull aparts
1 min samson stretch per