Start up(14)
stretch (8)
roll lats, upper back (4)
front rack stretch(2)
IT stretch(2)

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

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

Power(15)
floor press 5x2@85%
ghr 3x6
front squat 3x2

Fitcamp
800m run
160 abmat sit ups
800 m run
80 kbs
800m run
40 jump lunge

Metcon(13)
3rds
16 ohs 75/55
16 box jump/step ups 24/20
8 c2b/bmu 2

Metcon-comp(13)
3rds
20 ohs 95/65
20 box jumps 30/24
20 c2b

Finisher
30 t raise
60 slow bicycles
90 sec v sit