Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

goat(5)

Power(20) 1 or 2
bench/strict work up to 1rm
deadlift 4x2
ft squat 5x2 w/2 sec pause

Fitcamp
5rds
20 jing jangs
20 step ups
60 m climbers

Metcon(13)
otm 7 kbs 53/35
70 oh lunge 105/75

Metcon-comp(13)
otm 12 ttb
70 pistol squats

Finisher
50 oblique crunch
1 min hip opener
25 t raise