1. Front Squat sets of 3

2. 20 squat clean for time 225/150
    full recovery
    20 squat clean 135/95
    full recovery
    20 squat clean 185/125
    full recovery
    20 squat clean 155/105

3. 2 min as many muscle ups as possible
    rest 3 min
    2 min calorie row
    rest 3 min
    2 min hand release push ups
    rest 3 min
    2 min toes to bar
    rest 3 min
    2 min bar facing burpees

4. 3 rounds
    5 wall overs
    5 db clean to overhead 75s/50s

5. row 1000m rest 3 min x5