1. Front Squat sets of 1

2. 10 ground to overhead with strongman log or axle bar if no log. Heavy weight for the implement.
     rest 90 sec x3

3. 3 rounds
    5 power clean to overhead 225/145
    20 yard sandbag carry (heavy as possible)
    3 rope climbs (2 inch rope)
    20 yard sandbag carry

4. Row 12 calories on even minutes
    6 muscle ups on odd minutes
    20 minutes
    (girls scale the number of calories and muscle up reps as needed)

5. 10 power snatch as fast as possible 135/95 rest 1 min x3

6. carry heavy yoke 20 yards
    7 parallette hspu (9/7 inch)
    20 yard carry
    7 parallette hspu
    20 yard carry
    7 parallette hspu
    20 yard carry