1. Back Squats sets of 1

2. 40 one arm dumbbell snatch 100/70
    alternate arms each rep

3. 2 rounds
    10 clean to overhead 185/120
    10 muscle ups
    set bar opposite end of the gym from the rings. workout ends when you return to barbell

4. 15 wall ball 30/20
    15 toes to bar
    15 hspu 45s/35s
    rest 2 min x4

5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m

6. 15 minutes on the minute
    first ten do 3 muscle ups then 6 hand release push ups
    next five minutes do 3 muscle ups then 9 hand release push ups

7. bike 1 hour