1. Push Press sets of 4

2. 10 power clean 225/145 rest 60 sec
    10 power clean 245/160 rest 60 sec
    10 power clean 265/175 rest 60 sec
    5 power clean 285/185

3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.

    3 rounds
    10 squat snatch 155/105
    do a burpee box over to get past each box till you clear all 4
    10 hspu (45s/35s)
    burpee box overs to get back to the bar

4. carry a heavy yoke 20 yards on even minutes
    12 chest to bar on odd minutes
    20 minutes

5. 5 muscle ups on the minute for 6 minutes
    then right into 50 double unders on the minute for 6 minutes