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-work up to a 1rm(10)

Fitcamp
50 squats
50 du's or 150 du's
50 sit ups
50 step ups
50 db pp
50 squat jumps
500 m row

Metcon(11)
8 rds
5 pull ups
5 ohs 95/65
then 400m run

Metcon-comp(11)
8 rds
5 strict c2b
5 ohs 115/85
then 400m run

Finisher
30 oblique crunch per side
low back smash/stretch(3)
sh distraction(2) per