Start up(14)
stretch 4 mins

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

3rds(8)
8-12 kbs
8-12 dips
8 goodmornings

Power (16) 1 or 2
bench/strict 3x8
box squat 3x4
sumo deadlift 3x2

Metcon(13)
4rds
20 oh walking lunge 45/25
20 double unders/60 single unders

Metcon-comp(13)
2000m row
25 def hspu 45# plates

Finisher
50 ttp
stretch and roll