Start up(14)
stretch 4 mins

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

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(16) choose one or two
box squat 5x2 hvy
floor/strict press 5x2
deadlift-work up to hvy

Metcon (15)
5rds
5 inverted burpees
10 box jump/step ups 24/20
5/10/15 x2

Metcon-comp(12)
1000m row
10 bar muscle ups

Finisher
50 cross crunch
stretch and roll