1. Bench Press sets of 5

2. 20 power snatch rest 2 min 15 power snatch rest 1 min 10 power snatch rest 30 sec 5 power snatch 135/95

3. 100 double unders
    50 hspu on 45s/35s
    50 yards walking lunge holding 45/35 plate overhead
    1000 m row

4. 10 clean to overhead 225/145
     50 double unders
    rest 3 min x2

5. 30 muscle ups ( do this in 3 sets of 10)

6. 45 min on the bike. took it to 7500 feet