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
Floor press-work up
deadlift 3x2
front squat 3x6

Fitcamp
30-20-10
sumo dead high pull
burpees
400m run

Metcon(10)
20-20-20
hrpu
box jumps 24/20

Metcon-comp(10)
3rds
10 strict hspu
20 box jumps 30/24

Finisher
100 flutter kicks
2 min samson per