1. 3 front squat on the minute for 15 minutes 300/195

2. 3 rounds
    5 power clean 225/145
    5 muscle ups
    3 rounds
    15 box overs 30/24
    15 ghd sit ups
    then finish with
    5 power clean
    5 muscle ups

3. 8 weighted ring dips on the minute for ten minutes. 45/25

4. row 500m
    10 lateral jumps over the slide part of the rower
    6 single arm sdhp each arm 70/55
    rest 90s x10

5. 30 hspu (45s/35s)
    30 burpees
    30 toes to bar