Start up
roll/lax ball(4)
2 mins run/row/airdyne/su or du
8-12 push ups strict
3-6 strict pull ups(2sec hold)
10 superman

Power(choose one or two)18
bench press 5x3
deadlift 5x2
ft squat 5x1
15 glute ham raises between sets

Fit camp
50 lunge
50 sit up
40 squats
40 bicycles
30 lunge
30 cross crunch
20 squat jump
20 leg raises
10 jump lunge
10 v-up

Metcon(13)
5rds
8 hrpu
10 toe to bar/k2e/rev sit up
12 du's/36 single unders

Metcon-comp(10)
3rds
10 chest to bar
12 ring dips
14 wallballs 20/14

Finisher
20 w raise
1 min hip opener per
20 big arm circles f/b
60 knee tap crunch