Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 squat therapy
8 sec v-sit

week 4(15)
bk squat-deload
5@40%
5@50%
5@60%

Metcon/*Rx(16)
15-12-9-6-3
oh squat 95/65-*115/75
hspu-mod as needed
ring row/pullups/c2b/*mu 5-4-3-2-1

Finisher
2 min quad stretch
2 min sh distraction
4x :30sec plank