1. Back Sqaut sets of 6

2. 10 push press 185/120 rest 60 sec x10

3. 7 front squat 225/145
    10 ring dips
    7 front squat
    10 ring dips
    10 toes to bar
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs 30/26
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs
    10 burpee pull ups

4. carry heavy yoke 20 yards on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 100 double unders
     50 wall balls 30/20
    100 double unders