1. Push Press sets of 2

2. 10 overhead squats 175/115 on even minutes
    8 bench press 185/120 on odd minutes
    20 minutes

3. 4 rounds
    15 wall ball 30/20
    15 chest to bar
    run 50 yards between movements. workout ends after last set of chest to bar

4. push a light sled 25 yards down and 25 yards back
    then do 5 muscle ups
    rest 1 min x10

5. 2 rounds
    15 calorie row
    15 power clean with axle bar 165/110
    after the 2 rounds rest 5 min then repeat