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) choose one or two
bench 4x3
oh squat 4x2
sumo deadlift

Metcon (13)
800m run/1000m row/4 min airdyne
then
3rds
10 ft squat 95/65
10 toe to bar
10 box jump/step overs 24/20

Metcon-comp(20)
run or row
4x400m run or 4x500m row
Rest as needed between rounds, but not to exceed work time.
then
3rds
10 box jump over 30/24
10 ttb
10 pistols

Finisher
1 min side plank per
20 side plank punch through
1 min samson per