Start up(14)
stretch 4 mins

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

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(15)
week 7
back squat- pull chart
5@75%
3@85%
1@95% max reps

Fitcamp
2rds
50 wallballs
400m run
150 single unders

Metcon(16)
50 thrusters 75/55
400m run
30 oh lunge 75/55
400m run
10 oh squat 75/55

Metcon-comp(15)
otm 3 muscle ups
100 wallballs 20/14

Finisher
100 flutter kicks-5 sec hold after every 10 reps
1 min hip distraction
shoulder mobility