1. Bench Press sets of 4

2. 10 power snatch 135/95 rest 1 min x8

3. 20 shoulder to overhead 205/135
    30 chest to bar
    20 shld to oh 185/120
    30 chest to bar
    20 shld to oh 155/105
    row 1500m

4. 15-12-9-6-3
    hspu (45s and 25s/35s and 10s)
    after each set hold plank on elbows for 30 seconds

5. 10 box jumps 30/24
    5 muscle ups
    10 hand release push ups
    rest 1 min x6