Start up(14)
stretch 4 mins

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

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction