Start up
stretch 4 mins

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

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

Power(16) choose one
sumo deadlift 5x1
bench or strict 5x3 80-90% of one rm(max reps last set)
front squat 5x1 w/2 sec pause at the bottom

Fitcamp
5rds
20 step ups
20 db pp
20 squats
20 jax

Finisher
1 min sit up test
Stretch

Metcon
emom 12
even- max rep burpees in 35 secs
odd- 10 ttb or 12 toe to pole
score=burpee reps

then after emom choose one:
800m run/1000m row/60 cal airdyne for time

Metcon-comp(15)
prog/digression 1-10/10-1/1-10
chest to bar
burpee to two
du's x3

Finisher
90 sec six inch hold
20 scap pu
20 cuff iso per
1 min couch stretch