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

goat work(5)

Power(20)
back squat
work up to one rep max

Fitcamp
tabata circuit
burpees
rope slam
airdyne
g2oh

Metcon(16)
7rds
8 oh squats 75/55
100m sprint
8 burpees over the bar
100m sprint

Metcon-comp(16)
7rds
5 muscle ups
200m run
5 oh squats 145/100

Finisher
100 sit ups
quad smash
lax shoulder