1. Back Squat sets of 5

2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95

3. row 500m
    20 muscle ups
    row 500m
    20 squat snatch 135/95
    row 500m

4. 10 parallette hspu 9/7 inch deficet
    30 wall ball 30/20
    30 toes to bar
    10 parallette hspu

5. shoulder a heavy sandbag 5 times on even minutes
    5 muscle ups on odd minutes
    try to go for 20 minutes