Nov 6

1. Push Press sets of 5

2. 3 front squat 300/200 lbs
    15 ring muscle ups
    3 front squat 300/200
    15 hspu (guys stack 2 big 45s and a 25 on each side, girls use 2 big 45s each side)
    3 front squat 300/200
    15 bar muscle ups
    3 front squat 300/200

3. 3 rounds
    12 ohs 155/105
    12 chest to bar

4. on the minute weighted ring dips. 7 each minute for 15 minutes.

5. row 200 meters then 10 push ups. Do this cycle at the top of every 2 minutes for 10 cycles.