Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(16)
Back Squat- pull chart
5@75%
3@85%
1@95% max reps

Fitcamp
5rds
15 burpees
15 jing jangs
15 db thrusters

Metcon
Amrap 10
10 goblet squats
10 burpees to two

Metcon-comp
Amrap 10
ladder
1 mu
2 pistol squats
2 mu
4 pistols
3 mu
6 pistols....etc.

Finisher
1 min v sit
1 min couch per
1 min hip opener per
1 min s/a para