Start up
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db strict press
8 back extension

Power(16)
bench/strict (work up to 10 hvy)
overhead squat-4x4
deficit deadlift 6x1

Metcon/Metcon-comp(20)
50 du's
50 sit ups
25 hrpu
40 du's
40 sit ups
20 hrpu
30 du's
30 sit ups
15 hrpu
20 du's
20 sit ups
10 hrpu
10 du's
10 sit ups
5 hrpu
metcon-sub single unders x3 if you can't hit double unders

Finisher
50 kneeling crunch
1 min hip opener per
25 w raise