1. Bench Press sets of 1

2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
    x4 so total of 80 snatches. 100/70 lbs

3. 21-15-9
    power clean 135/95
    bar facing burpees

4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
    rest 1 min x6

5. 25-20-15-10-5
    hspu
    ghd sit ups

6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips