Start up
stretch 4 mins

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

3rds
6 decline push ups
6 bent over row
8 v-ups

gym goat(5)

Power(15) choose one or two
bench 4x2
front squat 3x5
deadlift 5x1

Metcon(13)
400m run
25 squats
25 hrpu
20 squats
20 hrpu
15 squats
15 hrpu
10 squats
10 hrpu
5 squats
5 hrpu
400m run

Metcon-comp(10)
2x800m repeat. Rest=work.
then
25-15-10(10)
wallball 20/14
pull ups
cal airdyne

Finisher
60 rtw
30 t raise
2 min couch per