Start up(14)
stretch 4 mins

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

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Bk sq(15)
week 9
5@65%
5@75%
5/mr @85%

Metcon/*Rx(15)
amrap 15
7 wb 16/12-*20/14
5 cleans 115/65-*145/85
3 pull ups/c2b/*bmu

Finisher
2 min quad stretch
30 band pull aparts
100 flutters