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

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

goat work- hspu prog(5)

Power(16) choose one or two
bench or strict press 5x2
deadlift 5x2
oh squat 5x1

Metcon(13)
21-15-9
wallballs 20/14
60 du's after each set
su x3
then
45 hrpu

Metcon-comp(15)
30-20-10
pistol squats
6 muscle ups after each set
then
25 bench press @bodyweight

Finisher
90 sec l hang/sit
1 min hip opener per
1 min s/a para stretch
1 min sh distraction