Start up(14)
stretch 4 mins

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

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

Power(16)choose one or two
front squat- 4 sec descent- power up-work up
bench- refer to chart 3x5@90%+10
65%, 75%, 85%
sumo deadlift- 6x2 tng

Fitcamp
200 single unders
100 cal ad
50 burpees
25 ground to overhead 25#

Metcon(17)
7rds
10 front lunge(not reverse) 75/55
1 rope climb or 3 strict pull ups
300m row/200m run

Metcon-comp(17)
7rds
10 pistol squats
10 pull ups
20 cal airdyne

Finisher
20 scap push ups
20 t raise
1 min samson per
20 wood chops per