Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Squat(15)
week 5-add 10# to establish loads.

Metcon/Rx(15)
20-15-10
front squat 115/75-*145/95
box jump/step overs 24/20
then
30 hkr/kne/ttp/*ttb

Finisher
2 min quad stretch
2 min sh distraction
200 flutter kicks
30 sec six inch hold