1 . e2,5mom x 4
8 dead lifts + 5 seated box jumps
2 . 4 rounds of the follow
1st min max rep bar muscle ups
2nd min 8 dual devil press
3rd min 18/13 cal row or 40 sec max row
4th min rest
3 . 3 sets of
10 db hammer curls
10 barbell triceps overhead extensions