Start up
Coaches choice(10)

Gym goat(6)

Back Squat(20)
5@59% 5@68% 5@77%
max rep effort on last set
Add 10# to your previous one rep max before calculating loads

Fit camp
3x10 db bridge press, curls, tri kb
circuit(15)
mclimbers
jax
burpees
squat jumps
sit ups

Metcon
Amrap 8
6 thrusters 75/55
6 burpees over the bar

Metcon-comp
Amrap 8
4 bar muscle ups
4 thrusters 115/85

Finisher
50 abmat sit up
quad smash(3)
samson stretch 1 min per