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

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

3rds(8)
10 pass through
10 pvc jerk
5 handstands or kick up att

jerk-3x2(6)
front squat-work up to 1rm(13)

Fitcamp
5rds
10 hr burpees
10 kbs
10 cal ad

Metcon(9)
amrap
9 wallballs 16/12
27 du's x3 singles(72)

Metcon-comp(9)
amrap
12 wallballs 20/14
36 double unders

Finisher
100 bicycles
2 min samson stretch