1. Bench Press sets of 4

2. 7 Deadlift 380/260
    run 200m
    rest 90 sec x5

3. 10-20-30-40-50
    thrusters (guys go 115/105/95/85/75, girls 75/70/65/60/55)
    toes to bar

4. row 300m
    15 hspu
    rest 1 min x5

5. 4 muscle ups on the minute for 20 minutes with weight vest 10 lbs