1. Back Squat sets of 2

2. Deadlift sets of 1

3. 6 sets of power snatch rest 90 sec
    sets 1-3 do 15 reps
    sets 4-6 do 10 reps

4. 12-9-6-3
    front squat 185/125
    chest to bar

5. 20 box overs 30/24 inch
    10 muscle ups
    rest 90 sec x3

6. 20 weighted sit ups. 3 sets

7. 3 rounds
    10 deadlift 315/205
    20 hand release push ups

8. 6 sets of 5 unbroken muscle ups with as little rest between sets as possible. Wear 10 lbs vest