1. Front Squat sets of 4

2. 5 bench press 225/145 rest 1 min x10

3. 21-15-9
    power clean 135/95
    toes to bar

4. 21-15-9
    wall ball 30/20
    kb swings 80/55

5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3

6. 3 clean to overhead 225/145 on even minutes
    5 muscle ups on odd minutes
    30 minutes