Start up(14)
stretch 4 mins

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

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

Power(15)
bench/strict 4x2
front squat 3x4
goodmornings 3x6

Metcon/Metcon-comp
3rds
12 db pp 70/40 90/60
choose one:
200m run/.6 airdyne/300m row
12 rev burpees

Finisher
2 min quad stretch
2 min shoulder smash
40 leg raise