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

gym goat(5)

Power(15)
week 2 pull chart for loads
3@70%
3@80%
3/max reps @90%

Fitcamp
200m farmers carry
20 step ups w/weight
400m run
40 wallballs
800m farmers carry
80 lunges w/weight

Metcon(15)
4rds
12 ohs 75/55
24 mb sit up 20/14
200m mb run 20/14

Metcon-comp(15)
4rds
10 muscle ups
12 ghdsu
200m farmers carry 90/70

Finisher
20 scap push up
30 sec mod y iso hold
100 temp tantrum