Start up(14)
stretch 4 mins

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

3rds(8)
8-12 pvc oh squats
8-12 kbs
12 du's or du attempts

gym goat(5)

Power (16) choose 1 or 2
bench/strict- pull chart week 7
deficit dead-6x1
Front squat work up to a hvy two

Fitcamp
200m farmers carry
20 step ups
400m run
40 lunges
600m run
60 step ups
800m run
80 air squats

Metcon(18)
Nancy
5rds
400m run
15 oh squats 95/65

Metcon-comp(18)
5rds
8 chest to bar
400m run
8 hspu

Finisher
60 rtw
20 cuff iso per
1 min hip opener