Start up(14)
stretch 4 mins

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

warm up(5)

Front squat(12)
week one
5@65%-75%-85%
amrap on final set

Metcon/Metcon-comp(12)
on the 2:00 min
6rds
16 wallballs 16/12 *20/14
6 pull ups/4 bmu
score equals best time

Finisher
2 min hip opener
1 min s/a para stretch
100 crunches