1. Front Squat sets of 5

2. 20 thrusters 155/105
    rest 2 min x2

3. 5 rounds
    5 power clean 225/145
    10 toes to bar

4. 12 wall ball 30/20 on even minutes
    12 chest to bar on odd minutes
    30 minutes

5. row 1k
    30 hspu on 45s

6. 100 hand release push ups

7. 1 hour on the bike