Start up(14)
stretch 4 mins

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

3rds(8)
8 strict db press
8 db squat cleans
8 sit ups

Front squat(15)
week 6 add 10 from previous cycle
Determine load using 90% of 1rm
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(14)
Open 15.3
amrap 14
50 wall-ball shots 20/14
200 single-unders

Metcon-comp(14)
*amrap 14
7 muscle ups
50 wall balls 20/14
100 double unders

Finisher
2 min samson stretch
75 knee tap crunch