1. Front Squats sets of 5

2. Bench Press 20 reps rest 90 sec, 15 reps rest 90 sec, 10 reps rest 1 min, 5 reps. 185/ 115

3. 9 muscle ups
    18 wall ball 30/20
    7 muscle ups
    14 wall ball
    5 muscle ups
    10 wall ball
    then finish with 30 power clean 205/135

4. 10 bar muscle ups rest 90 sec x3, after last set rest 90 sec then 7 bar muscle ups rest 90 sec x3
    girls do first 3 sets with 7 reps and last 3 sets with 5 reps

5. 1 minute static hold at each of the following stations. No rest between stations and breaking it into
    sets is ok.
    1. Plank hold on elbows
    2. ring dip
    3. chin over pull up bar
    4. wall sit
    5. barbell overhead 135/95
    6. hollow hold, for this you lay on your back with feet about 6 inches in the air and raise your
        shoulder blades off the ground. Keep you hands behind your head.