Start up
coaches choice(10)

Power(choose one or two)16
Front squat 5x2
Bench press 5x3
Deadlift 5x1

Metcon(15)
5rds
30 double unders/90 singles
20 air squat
10 cal row or airdyne

Metcon-comp(14)
5rds
2 rope climbs
10 ghdsu
200m run

Finisher
30 leg ext to hip raise
15 cuff iso per
15 t raise
stretch