Start up(14)
roll upper back/lats(4)
samson(2)

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

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Power(15)
Box squat 5x3@80% of hvy/max

Fitcamp
4rds
10 hand release push ups
10m bear crawl
30 squats
10m bear crawl
10 hand release burpees
10 jing jangs

Metcon(15)
4rds
14 pistols(mod as needed)
7 pull ups
14 burpees

Metcon-comp(15)
4rds
14 pistols
5 muscle ups
14 burpees

Finisher
2min quad smash per
2 min sh distraction
40 floor wipers 45/35