Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

ft squat-week 3
5@75%
3@85%
max reps @95%

Metcon/*Metcon-comp(15)
amrap 15
8 push press 75/55-*105/75
8 step ups/*box jumps 24/20

Finisher
2 min samson stretch
30 w raise
100 flutters