1. Front Squat sets of 3

2. 5 rounds
    5 deadlift 380/255
    10 ring dips

3. 400 meter yoke carry

4. 5 clean to overhead 225/145
    10 toes to bar
    rest 75 sec x10

5. row 1000m
    12 muscle ups

6. 100 double unders
    12 muscle ups

7. 45 minutes on the bike