Start up(14)
stretch 4 mins

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

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

Power(16)
bench press pull chart week 6
2 sec pause squat-5x2
deadlift 5x1 work up to hvy

Fitcamp
50 step ups 24/20
40 g2oh 25#
30 oh lunge 25#
20 burpees to plate
10 handstands or 6 wallwalks

Metcon
emom 12
even-7 ohs 95/65
odd-14 cal airdyne/row

Metcon-comp
emom 12
even-7 ohs 115/85
odd-5 muscle ups

Finisher
25 t raise
25 w raise
50 slow bicycles
1 min side plank per