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

snatch bal 4x1(6)
squat snatch-work up(15)

Fitcamp
3rds
25 cal ad
50 single unders
25 g2oh
50 cal row

Metcon(12)
otm 15 du's/45 su
30 snatches 105/75

Metcon-comp(7)
Isabel 135/95

Finisher
100 knee tap crunch
lax lat smash 2 mins
low back smash