Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
couch stretch(2)

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

3rds(6)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Power(15)
box squat-3x5@75% of 1rm bk squat

Fitcamp
100 m climbers
90 squats
80 sit ups
70 tuck jumps
60 lunge
50 step ups
40 burpees
30 kbs
20 rev burpees
10 manmakers

Metcon(15)
3rds
20 goblet squats 70/53
10 pull ups
400m run

Metcon-comp(17)
3rds
18 pistols
9 muscle ups
27 double unders
then
800 m run

Finisher
2 min hip distraction
60 knee tap crunch
30 t raise