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(15) choose one or two
bench/strict press chart week 6
ft squat 4x1 w/2 sec pause
deadlift 5x1-hvy across

Fitcamp
amrap 15
20 jump rope
10 kbs
5 burpees

Metcon(15)
5rds
10 ohs 75/55
10 pull ups
200m run

Metcon-comp(15)
5rds
10 ohs 115/75
10 ring dips
25 double unders

Finisher
100 temp tantrum
2 min lax ball shoulder smash
30 sec iso mod y hold