Start up(14)
stretch 4 mins

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

3rds
8 decline push ups
8 bent over row
10 v-ups

Power(16)
floor/strict press 6x2
halting dead 6x1
box squat 6x2

Metcon(13)
4rds
12 wallballs 20/14
12 abmat sit-ups
12 hrpu

Metcon-comp(13)
4rds
12 wallball (12ft) 20/14
12 ghdsu
2 legless rope climbs

Finisher
2 min plank
Stretch and roll