Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

gym goat(5)

snatch balance 5x1(8)
squat snatch- work up to hvy(12)

Fitcamp
3rds
400m row
30 medball sit up
15 reverse burpees

Metcon(8)
amrap 8
10 kbs 53/35
10 ttb/ttp
10 double unders/su x3

Metcon-comp(8)
amrap 8
5 deadlift 225/155
15 double unders
5 db jerk 120/70

Finisher
hamstring stretch
low back smash
100 bicycles