Monday
Start up(14)
stretch 4 mins

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

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

goat work(5)

back squat(20)
work up to one rep max
we will use this number to establish loads for next strength cycle.

Fitcamp
20 db pp
20 handstands or 10 wall walks
20 ranger sit ups(partner)
40 burpees
20 manmakers
20 rev burpees
20 db pp

Metcon (13)
5rds
4 ft squat 135/95
8 burpees over bar
12 ttp/ttb

Metcon-comp(13)
4 rds
4 ft squat 185/125
6 muscle ups
8 ghdsu
500m row

Finisher
90 sec six inch hold
30 scap push ups
1 min samson per side