Start up(14)
stretch 6 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)
deadlift 5x1
ohs 3x2
bench 5x1

Metcon/Metcon-*comp(13)
3rds
500m row/400m run
20 back squat 105/75*135/95
10 floor wipers 105/75*135/95

Finisher
2 min couch stretch
30 w raise
60 temp tantrum