Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

3rds(8)
8 push ups
3-6 strict pull ups
10 superman

Power(15)
Floor press-5x1@90% hvy

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(13)
400m run
50 oh lunge 45/25
40 abmat sit ups
30 box jumps overs 24/20
20 push press 105/75
10 toe to bar/toe to pole

Metcon-comp(13)
400m run
50 wallball
40 ghdsu
30 box jump over 24/20 clear
20 chest to bar
10 shoulder to overhead 165/115

Finisher
2 min samson
30 t raise
1 min s/a para stretch
60 cross crunch