Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Power(15)
bench press 3x8
deadlift 3x3
bk squat 3x3

Metcon
amrap 9
4 wallballs
4 burpees

Metcon-comp
death by muscle ups
min one-1 muscle up
min two-2 muscle ups
min three-3 muscle ups etc....
Rest 3 min
death by strict hspu
min one-1 strict hspu
min two-2 strict hspu
min three-3 strict hspu etc....

record scores separately

Finisher
20 cuff iso per side
50 dbl crunch
2 min hamstring