Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Power(16) choose one or two
bench/strict press(choose)-chart week 1
front squat 5x3
deadlift 5x1 hvy

Fitcamp
40-20-10-5
cal airdyne/row
dB thrusters
mb sit ups

Metcon(12)
emom 12
even- 12 box jumps/step ups 24/20
odd- 12 thrusters 75/55

Metcon-comp (12)
even- 16 pistol squats
odd- 10 ring dips

Finisher
100 rtw
30 t raise
30 hip rotations