Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(16)
back squat
5-3-1
Pull chart for loads

Fitcamp
400m run
100 squats
75 kbs
50 hrpu
25 rev burpees
400m run

Metcon(16)
3rds
24 front walking lunge 95/65
12 shoulder to overhead 95/65
400m run

Metcon-comp(16)
3rds
24 pistol squats
12 def hspu 4/3
400m run

Finisher
2 min plank
2 min hip opener
20 arm circles f/b