1. Front Squat sets of 5

2. 7 power snatch 155/105
    7 box overs 30/24
    rest 1 min x7

3. 3 rounds
    7 front squat 245/160
    12 hspu
    3 rounds
    7 shoulder to overhead 205/135
    12 chest to bar

4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement

5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5