1. Bench press sets of 2

2. 10 hang power snatch 135/95 rest 60 sec x10

3. 21 front squat 165/110
    7 muscle ups
    15 front squat
    7 muscle ups
    9 front squats
    7 muscle ups

4. 2 rounds
    20 hspu 45s/25s
    25 ghd sit ups
    6 burpee muscle ups

5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.

6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips