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

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

3rds(6)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
Box squat-work up to hvy

Fitcamp
12-1 digression
burpee to a plate
g2oh
oh walking lunge
plate sit up

Metcon(10)
amrap 10
"mini Cindy"
5 pull ups
10 push ups
15 squats

Metcon-comp(10)
amrap 10
"mini Mary"
5 hspu
10 pistols(alt)
15 pull ups

Finisher
30 band pull aparts
1 min hip distraction per
50 knee tuck w/leg ext