Start up
Stretch(4)
3rds(8)
8-12 push ups strict
3-6 strict pull ups(2sec hold)
10 superman

wod review(3)

back squat(20)
establish one rep max

Fit camp
6rds
10 ring jumps
10 burpees
10 sit ups

Metcon(8)
3rds
10 goblet squat 53/35
10 kbs 53/35
10 burpees

Metcon-comp(14)
3rds
8 oh squat 105/75
12 toe to bar
16 cal row
then
24 bar muscle ups

Finisher
30 hip raise
1 min standing quad
1 min chest opener