Start up(14)
stretch 4 mins

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

2rds
heels to rear
trav high knees
frog jump
bear crawl

Front squat (15)
Week 3
5@75%
3@85%
amrap@95%

Metcon/*Metcon-comp(12)
10-1 digression
thrusters 75/55-*60x2 db's/35x2
abmat sit-ups/*ghdsu
then
800m run

Finisher
2 min hip distraction
2 min sh smash lax
50 rtw