1. Front Squat sets of 3

2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.

3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)

4. 21-15-9
    sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
    burpee box overs 24 inch

5. row 500m rest 1 min x8