1. Push press sets of 3

2. 10 power snatch 185/120 rest 60 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 hspu on 45/35s
    after 3 rounds finish with 30 burpee box overs 30/24

4. 10 box hops on even minutes
    7 muscle ups on odd minutes
    24 minutes

5. row 200m rest 1 min x7

6. 10 bench press 185/120
    10 hand release push ups
    rest 90 sec x5

7. 1 hour on the bike