1. Front Squat sets of 2

2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
    14 kb swings 70/55
    rest 60 sec x10

3. row 500m
    10 parallette hspu 9/7 inch deep
    20 power clean 205/135
    50 chest to bar
    150 double unders

4. 15 box hops 24 inch
    5 muscle ups
    rest 90 sec x10

5. 3 rounds
    7 thrusters 155/105
    7 parallette hspu (same thing as the ones earlier)