500 m row or 400 m run
3 rounds of:
10 DB squats
10 DB snatches
10 Knee raises on PU Rig.
Take 7 minutes to warmup to 80% of your 1RM then:
On the 3 min. 4 max sets at 80% of one rep max, no pause in standing position.
500/400 m row buy in
Alternating DB Snatch 50/35
30 DU's after each round of 21-15-9
Bench Press, on the 3 min do 4 max sets at 80% of 1RM
10 min of work on RMU and BMU's