Start up
Stretch(4)
Choose your cardio: 2 mins of single/double unders, airdyne, 400m run, 500m row

3rds
4-6 hrpu
3-6 strict pull ups(2sec hold)
10 hollow rocks

Power(18) choose one or two
bench/strict press-work up to 1rm
ohs-5x2
sumo deadlift-work up to heavy

Metcon(13)
30 decline push ups 3(45's) 2(35's)
20 ttb/kne/rev sit up
10 kbs 53/35
1 rope climb
10 kbs 53/35
20 ttb/kne/rev sit up
30 decline push ups

Metcon-comp(13)
100 cal airdyne
20 muscle ups

Finisher
60 in/outs
20 t raise
20 arm circles
20 hip rots l/r