1. Bench press sets of 2

2. power clean 2 sets of 10, 2 sets of 6, 2 sets of 3, 2 sets of 2, then sets of 1. 90 sec between sets guys start at 225 and up by 20 lbs each change of reps. Girls start at 145 and up by tens each change. Singles go as heavy as you can.

3. 4 rounds
    3 rope climbs
    5 back squat 315/205
    15 chest to bar

4. 5 muscle ups 10 hand release push ups rest 90 sec x7

5. 50 double unders rest 30 sec x10