Start up(14)
stretch 4 mins

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

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

goat work(5)

Power(16)
bench/strict- pull chart week 3
deadlift-6x1
ft squat-3x5

Fitcamp
tabata 8rds 20 work 10 rest
row
rope slams
burpees
jump pull ups
jump rope
*200m farmers carry after each tabata

Metcon(16)
4rds
15 thrusters 75/55
25 abmat sit-ups
35 du's or su x3

Metcon-comp(16)
4rds
12 thrusters 105/75
24 ghdsu
48 du's

Finisher
1 min sh distraction
25 band pull aparts
100 flutter kicks