Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
bench/strict 5x1
pause squat 4x1 w/3 sec pause
deadlift 5x1

Metcon/Metcon-comp(15)
3rds
300m fast run 100m walk
200m sprint 100m jog 100m sprint rest 3 mins between rds. No rest between runs.
Record time for each round

*sub row instead if you prefer

Finisher
stretch and roll hotspots
30 leg ext to hip raise