1.) 15 minutes alternating every 1:30 Toes-n-Nose hold/Strict MU
2.) 45 seconds on 30 seconds off for 10 rounds
3 Bar Muscle Ups
5 Deadlift 225/155lb
7 Toes to Bar
3.) 5 x 2 Clean 1 Squat Jerk from blocks @ High Hang. Work up to 70% of 1RM or as heavy as you can to be able to Squat Jerk
4.) 100 Medball V-ups for time. Straight legs and make them look like an angel working for that heavenly six pack.