Start up
stretch(4)
choose one: 2 min of airdyne, row, 400m run, 500m row

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(18) choose one or two
bench press-5-4-3-2-1 climb
deficit dead- work up to hvy single
pause squat 5x2 with 2 sec pause

Metcon
20/10 x8 per
row(cals)
squat(reps)
rope slam(reps)

Metcon-comp
20/10 x8 per
du's(reps)
pistol squats(reps)
row(cals)

Finisher
50 bfsu
1 min samson stretch