Start up(14)
stretch 4 mins

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

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

gym goat(5)

Power(15)
week 6
back squat- pull chart
3@70%
3@80%
3@90% max reps

Fitcamp
Dice (230)

Metcon (15)
3rds
15 thrusters 95/65
400m run
2 rope climbs/6 strict pull ups

Metcon-comp(15)
3rds
10 muscle ups
10 thrusters 105/75
500m row

Finisher
30 v ups
1 min couch stretch per
1 min shoulder distraction