1. Back Squat sets of 4

2. 10 thrusters 155/105 with axle bar, rest 1 min x10

3. 25 overhead squats 155/105
    25 box overs 30/24
    25 bar muscle ups

4. row 12 calories on even minutes
    10 dips on odd minutes
    do this with weight vest 20/10 or whatever you can handle
    40 minutes

5. 10-8-6-4-2
    muscle ups (each set unbroken) rest as needed