October 22

1. Back Squat 3 sets of 4

2. 15 power clean rest 3 min 15 power clean 225/155

3. 30-20-10
   kb swings 80/55
   hops 30/24 inch. stand on box before jumping down

4. 15 muscle ups rest 90 sec 10 muscle ups rest 45 sec 5 muscle ups

5. row 400 meters rest 5 min x3. max effort each time.