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

Power(15)
bench or strict press- chart week 5
choose one or two
front squat 5x1 climb
deadlift 5x1 climb

Fitcamp
20 oh walking lunge 35#
30 rope slams
40 kbs 35#
50 cal row or airdyne
40 kbs
30 rope slams
20 oh walking lunge 35#

Metcon(18)
30 box jumps/step ups 24/20
1 rope climb
400m run
20 box jumps/step ups
2 rope climbs
400m run
10 box jumps/step ups
3 rope climbs
400m run

Metcon-comp(18
30 wallballs
30 pull ups
30 cal airdyne
20 wallballs
20 chest to bar
20 cal row
10 wallballs
10 bmu
10 cal airdyne

Finisher
60 rtw
30 t raise
1 min couch per