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(13) 1 or 2
bench/strict week 4 deload 3x5@
40,50 & 60% of one rep max
deadlift 5x1 light weight form work
ft squat 5x1 w/2 sec pause

Fitcamp
200 m climbers
400m run
50 db pp
40 ground to oh
30 v ups
20 walkouts
10 rev burpees
400m run
200 m climbers

Metcon
Amrap 9
15 lunge ft rack 95/65
10 step ups/box jumps
5 ttb/ttp

Metcon-comp
Amrap 9
15 oh lunge 115/75
10 burpees over the bar
5 ttb

Finisher
40 leg raises
25 w raise
1 min couch stretch per