1. Front Squat sets of 2

2. 4 clean to overhead 225/145 on even minutes
    10 toes to bar on odd minutes
    30 minutes
    middle 10 minutes do 15 toes to bar instead of 10

3. 3 rounds
    10 thrusters 185/120
    10 box hops 30/24
    10 ring dips

4. row 300m
    7 hspu ( two 45s a side/ 45 and 25 a side)
    rest 1 min x10