Start up (10)
stretch(5)
3rds(5)
10 jings
15 jax
20 mclimbers

Power(16) choose one or two
strict or bench press 5x2
sumo deadlifts 5x1
ohs 5x2

Metcon(14)
800m run
60 step ups 24/20
40 kbs 53/35
20 rev burpees

Metcon-comp(12)
100 cal airdyne
50 wallball 20/14
25 ring dips-(mu into rings)

Finisher
90 sec plank
1 min bf stretch
1 min s/a para stretch per