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
back squat
week 4-deload

Fitcamp
3rds
20 burpees
50 lunges
20 jing jangs

Metcon(14)
4rds
15 ohs 75/55
15 burpees over the bar

Metcon-comp(14)
4rds
9 burpee muscle ups
12 ohs 135/95

Finisher
100 rtw
25 cuff iso per
1 min samson per