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

conditioning goat(5)
otm 5-100m sprints

Power(15) choose one or two
bench or strict press- chart week 7
ft squat-5x2
deadlift-4x3

Fitcamp
4rds
10 burpees
20 sdhp
30 lunges w/kb

Metcon(16)
4rds
5 wall walks
20 box jumps/step ups 24/20
200m run
rope climb

Metcon-comp(16)
3 rds
14 box jumps 30/24
14 chest to bar
14 pistol squats
200m run

Finisher
2 min plank
20 side plank punch thru
1 min IT stretch
Low back smash/roll