Start up
stretch 4 mins

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

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

gym goat(5)

Power(15) choose one or two
floor press 5x1
box squat 4x3 climb
sumo deadlift 5x1

Metcon(15)
3rds
15 wallballs 20/14
15 hrpu
15 toe to bar/toe to pole

Metcon-comp(15)
3rds
16 pistols
16 s2oh 135/95
16 ghdsu

Finisher
60 sec v-sit
1 min hip opener
1 min chest opener