1. Bench Press sets of 3

2. 10 hang power snatch 155/105 rest 1 min x5

3. 30 thrusters 95/65
    30 wall ball 20/14
    20 thrusters 115/75
    20 wall ball 20/14
    10 thrusters 135/95
    10 wall ball 20/14

4. carry heavy yoke 30 plus yards rest 30 sec carry back 30 plus yards and do 10 hspu (45/35)
    do entire cycle 5 times with 1 min rests between

5. 10 chest to bar on even minutes
    10 ring dips on odd minutes
    14 minutes wearing a 20/12 lbs weight vest

6. 50 ohs 115/75
    40 ghd sit ups
    30 calorie row
    20 box over 30/24
    100 double unders