1. Bench Press sets of 3

2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145

3. 50 overhead squats 135/95
    row 1k
    10 rope climbs

4. 15 hspu on even minutes
    15 ghd sit ups on odd minutes
    go for 20 minutes

5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95