1.)  Every 2 minutes for 12 minutes 2 Clean 1 Jerk @ Hang (directly above knee), add load rounds 1,2,3 & 4 then stay at same load through round 6
Note: do not put bar down until set is complete
2.) Krawdaddy
3 rounds
25 Full Hand Release Push-ups
15 Toes to Bar
5 MU’s 
*3.) 7 min Hollow Rock & Superman, alternating every 30 sec.
Note: these are not those most glamorous to do but you ALL need to do this 
*4.) Shoulder Press 3-3-3-3-3 every 2 min @ approx 70% 
Rest 5 min
10 minutes to establish 1RM Push Press
*5.) Overhead Squat 10-10-10 Unbroken (No pause on top) 185/135lb, rest 90 sec
Note: scaled weights 155/105lb, 135/95lb, 115/85lb, 95/65lb, all the way down to a pvc if needed:)
*6.) 5 rounds
5 Back Extension
10 GHD Sit-ups 
5 GH Raises
Note: GH Raise, perfect no bounce-o