Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

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

Power (16)
Back Squat(week 5)
Add 10# to previous one rep max numbers
5@ 65%
5@ 75%
5@ 85% or max reps

Fitcamp
400m run
50 db thrusters
25 hrpu
50 kbs
25 jump lunge
50 v ups
400m run

Metcon(15)
60 ft squat 95/65
otm 10 jing jangs

Metcon-comp (20)
30 wallballs 20/14
200m run
15 muscle ups
20 wallballs 20/14
200m run
10 muscle ups
10 wallballs 20/14
200m run
5 muscle ups

Finisher
2 min quad smash
2 min lax ball sh smash
100 temp tantrum