Start up(16)
stretch 8 mins
foam roll lats and thoracic (upper back) (4)
front rack stretch(2)
couch stretch(2)

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(20) choose one or two
floor press-work up to hvy
ft squat-work up to hvy
deadlift-work up to hvy

Fitcamp
4rds
25 kbs
25 goblet squats
25 cal row/airdyne

Metcon(15)
3rds
8 ft rack lunge 105/75
8 sh 2 oh 105/75
8 toe to bar/ttp

Metcon-comp(15)
3rds
8 ft squat 165/115
8 s2oh 165/115
8 muscle ups

Finisher
2 min hip opener
1 min sh distraction
120 slow bicycles