1. Push Press 3 sets of 2
2. 5 Hang power snatch, 5 OHS, 5 Hang power snatch, 5 OHS. Attempt to do this cycle without
dropping the bar. 135/95. 2 minute rest x3
3. 100 du as fast as possible, rest 90 seconds x3
4. 21-15-9 wall ball to ten foot 30/20 lbs and chest to bar then immediately into
21-15-9 burpees with 6 inch touch and dumbell swings 55/35
5. Row 900m all out effort, full recovery then row 300m all out
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