1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4×45/3×45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper