1. Deadlift 1 rep max followed by max set hspu at 8.5/6.5 inch deficit

2. 30 yard sled push moderate weight rest 1 min x10

3. 21-15-9
   overhead squat
   toes to bar

4. 5 power clean 205/135
    run 200m
    rest 90 sec x10

5. 7 bench press on the minute for 10 minutes
    minutes 1-5 185/120
    minutes 6-10 205/135

6. 4 muscle ups on the minute for 20 minutes with 15/10 lbs weight vest

7. 1 hour on the bike.