Start up(14)
stretch 6 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
deadlift-4x1
bench/strict press-4x1
squat-4x1

Metcon(12)
3rds
20 pistols-mod as needed
20 med ball sit up 20/14
200m run/15 cal airdyne/15 cal row(choose)

Metcon-comp(12)
3rds
20 pistols
20 ghdsu
20 cal row

Finisher
60 temp tantrum
stretch and roll