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 superman

Week 6 back squat(15)

Metcon/*Rx(12)
amrap12
3 curtis p's 95/65-*135/85
6 burpees over bar
curtis P=hang squat clean+ft lunge left+ft lunge right+shoulder to overhead

Finisher
2 min samson
30 cuff iso
100 flutters