Start up(14)
stretch 4 mins

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

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

Power(15)
bench/strict 5x3 climb
oh squat 3x3 climb
good morning 3x6

Metcon(10)
4rds
6 c2b
18 oh lunge 35/25

Metcon-comp(9)
4rds
4 muscle ups
12 pistols

Finisher
quad smash(3)
s/a para-1 min per
30 leg ext to hip raise