Start up(14)
stretch/roll 6 mins-quads, hams, calves

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

sn balance(7)-work up, form is the focus.
ohs-3x3@85% of 1rm

Metcon(10)
10-20-30
oh lunge 45/35
ground to overhead 45/35
abmat sit ups

Metcon-comp(10)
10-20-30
pistol squats
pull ups
ring dips

Finisher
60 cross crunch
1 min s/a para per
2 min samson