1. 10 sets of 5 front squat 275/180. Squat clean for the first rep.
    sets 1-4 rest 30 sec after
    sets 5-9 rest 1 min after

2. 3 rounds
    7 squat clean to thruster 185/120
    run 20 yards down and back x2

3. push a prowler or yoke 20 yards with heavy weight on even minutes
    10 hspu (45s/25s) on odd minutes
    20 minutes

4. 8 toes to bar on even minutes
    8 muscle ups on odd minutes
    10 minutes

5. row 1000m
    10 muscle ups