Start up(14)
stretch/roll 6 mins- shoulders, upper back, lats

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(10)
back squat-5x1 w/2 sec pause

Metcon(12)
3rds
15 box jumps 24/20
400m run
5 c2b

Metcon-comp(12)
3rds
15 box jumps 30/24
400m run
5 muscle ups

Finisher
1 min six inch hold-10 flutters every ten sec.
stretch and roll any hotspots