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

Power(15)
back squat
pull chart for loads. Use 90% of 1rm established last week.
5@65%
5@75%
5/max reps @85%

Fitcamp
3rds
400m run
20 step ups
20 burpees
20 kb swings

Metcon(15)
3rds
400m run
21 wallballs
42 du's/su x3

Metcon-comp(15)
3rds
400m run
21 wallballs
9 muscle ups

Finisher
100 bicycles
1 min samson stretch
1 min shoulder distraction