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 sec v-sit

week 8 bk squat(12)
deload

Metcon/*Rx(19)
6rds
10 thrusters 75/55-95/65-*105/75
100m sprint
3 pull ups/c2b/*muscle ups
100m sprint

Finisher
barbell quad smash
30 scap push-ups
40 v-ups