Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 halos

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

3rds(8)
20 jax
15 sec wall sit
5 goblet squat

Power
box squat
5x1 @90% hvy

Fitcamp
4rds-30/30
squats
burpees
push ups
jax
mclimbers

Metcon(9)
15-12-9
front squat 115/85
chest to bar pull ups

Complete each round with minimum breaks. Focus on movement quality. Scale accordingly to accomplish stimulus.

Metcon-comp(9)
9-7-5
thrusters 135/95
muscle ups

Complete each round with minimum breaks. Focus on movement quality. Thruster is heavy so break up if need be, but move consistently with controlled breaks.

Finisher
2 min quad smash
2 min lax ball shoulders
2 min plank