Start up(14)
stretch 4 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)choose one or two
bench/strict 2x15
deadlift 3x2
overhead squat 3x2 w/2sec pause

Metcon/*comp(9)
amrap 9
3 ohs 75/55-*95/65
3 chest to bar/*bmu

Finisher
2 min couch per
30 band pull aparts
100 flutter kicks