1. Back Squat sets of 3

2. 7 front squat rest 30 sec x7. 245/165

3. 3 rounds
    5 power snatch 185/125
    5 box overs 30/24

4. 30 muscle ups with 10 lbs vest

5. 100 chest to bar
    50 calorie row

6. 1 hour on the bike