Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 plyo

week 3-bk squat
5@75%
3@85%
1/max reps @95%

Metcon/*Rx(17)
3rds
30 wallballs 16/12-*20/14
20 abmat sit-ups/*ghdsu
10 pull-ups/*c2b

Finisher
2 min hip opener
30 band pull aparts
50 alt sit ups