1. Back Squat sets of 1

2. carry a bar over your head for 20 yards then turn and come back 20 yards 205/135
    then 5 bench press 225/145
    rest 60 sec x7

3. 5 rounds
    5 squat clean 225/145
    5 muscle ups

4. 10 front squat 155/105 on even minutes
    10 hspu (guys on 45 each side/ girls on 35 each side)
    go for 14 minutes

5. 1 min do as many wall balls as possible 30/20
    rest 1 min
    1 min do as many toes to bar as possible
    rest 1 min
    do that total of 5 times