1. Back Squats sets of 1
2. 40 one arm dumbbell snatch 100/70
alternate arms each rep
3. 2 rounds
10 clean to overhead 185/120
10 muscle ups
set bar opposite end of the gym from the rings. workout ends when you return to barbell
4. 15 wall ball 30/20
15 toes to bar
15 hspu 45s/35s
rest 2 min x4
5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m
6. 15 minutes on the minute
first ten do 3 muscle ups then 6 hand release push ups
next five minutes do 3 muscle ups then 9 hand release push ups
7. bike 1 hour
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