Start up
stretch 4 mins
choose one: 2 mins of running(400m) rowing(500m), mountain climbers, jax

3rds(8)
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu

goat work- double unders(5)

power(13)
work up to 10rm back squat(refer to last weeks numbers)

Metcon(15)
60 burpees to two
otm 5 front squat 105/75

Metcon-comp(15)
30 burpee bar muscle up
otm 3 ft squat 165/115

*otm-on every minute, you will stop and do your front squats until you have completed your burpees/bbmu. The wod is over once you've completed your designated number of burpees or bbmu.

Finisher(8)
40 dbl crunch leg ext
barbell quad smash(3)
chest opener 1min per