1. Push Press sets of 6

2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95

3. 2 rounds
    15 chest to bar
    1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
    15 ring dips
    1 bear
    15 ghd sit ups
    1 bear

4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.

5. sled push 20 yards rest 1 min x10