1. Bench Press sets of 3

2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs

3. 30 overhead squat 155/105
    10 rope climbs
    60 wall balls 30/20

4. 100 hspu
    stationary bike 1k with tough resistance

5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
    after last set drop the vest and do 25 strict pull ups then 25 chest to bar

6. 1 hour on the bike