Start up(10)
Coaches choice

Power(18)
Choose one or two
Front Squat-3x4
Bench press-5x2
Deadlift-5x1
or
Fit(18) complete the following:
Stationary lunge-3x15 per
Bridged db press-3x15
Single leg deadlift 3x15 per
see coach for load suggestions

Fit camp
Warm up with coach
3x10 bent over row-push up

6rds
10 kbs
10 jing
10 step ups
10 jing
10 wallballs
10 jing

Metcon(12)
3rft
30 du's/90 singles
20 goblet lunge 45/35
10 hspu-modify as needed(see coach)

Metcon-comp(12)
2 rft
50 du's
400m run
50 rope slams
10 strict hspu

Finisher
2rds
20 v ups
20 front to side lat raise 10/5
20 t raise
20 w raise