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

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

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

Power(15)
box squat
work up to hvy

Fitcamp
3rds
500m row
20 jump pull ups
20 hrpu
20 abmat sit-up

Metcon(9) amrap
Ladder
3-6-9-12...etc
wallballs 16/12
burpees

Metcon-comp(9) amrap
Ladder
3-6-9-12...etc
wallballs 20/14
bar muscle ups

Finisher
25 scap push ups
50 dbl crunch
2 min couch stretch