1. back squat sets of 3

2. 5 bench press 225/145 then 10 chest to bar
    rest 1 min x10

3. 3 rounds
    7 clean to overhead 205/135
    run 50 yards
    7 box overs 30/24
    run 50 yards

4. row 300 meters then 7 muscle ups
    rest 1 min x5

5. 3 min as many hspu (45/35) as possible
    rest 2 min
    3 min as many ring dips as possible

6. 50 thrusters with just the bar as fast as possible