Start up(14)
stretch 2 mins
Roll any hot spots(4)

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

3rds(6)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)choose one or two
Floor press 3x5@75% of 1rm
deadlift 3x2
oh squat 3x3(work up)

Fitcamp
3rds
400m run
120 jump rope/40 du's
60 knee tap crunch

Metcon(10)
amrap 11
800m run
then
7 box jumps/step ups 24/20
7 mb sit up 20/14

Metcon-comp
amrap 11
1500m row
then
5 ghdsu
5 box jumps 30/24

Record row/run time in comments

Finisher
2 min hip opener
30 w raise
100 flutter kicks