1. Bench Press sets of 4

2. 200m row damper on 10, 5 power clean 245/160. Rest 90 sec x6

3. 3 rounds
    5 thrusters 135/95
    5 muscle ups

4. 3 rounds
    15 kb swings 70/55
    15 hspu
    then finish with 10 muscle ups

5. 3 rounds
    6 squat clean 225/145
    12 hand release push ups
    then finish with 20 bar facing burpees

6. 10 weighted dips on the minute for as long as you can go. 45/25 lbs