Start up(14)
stretch 4 mins

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

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

Power(16)
Back Squat- pull chart 90% of 1rm
3@70% of one rep max
3@80% of one rep max
3@90% of one rep max(max reps)

Fitcamp
50 sumo dead high pull
100 single unders
40 hrpu
80 single unders
30 wallballs
60 single unders
20 kb hold
40 single unders
10 walkouts
20 single unders

Metcon(15)
4rds
15 wallballs
15 burpees

Metcon-comp(12)
5rds
4 chest to bar
4 bar muscle ups
4 front squat 135/95
4 thrusters 135/95

Finisher
1 min couch stretch per
1 min chest opener per
50 windshield wipers