1. Front Squat sets of 1

2. 5 clean to overhead on even minutes 225/145
    8 box jumps 30/24 on odd minutes
    20 minutes

3. row 500m
    60 chest to bar
    row 500m
    30 front squat 185/125
    row 500m

4. 7 muscle ups
     rest 60 sec x7

5. 15 hspu (two 45s each side/45 and 25 each side)
     rest 90 sec x4