1. muscle-up - 5x3-5
- choose the progression applicable to your current abilities
2. 1 kb snatch - x35/35, 25/25, 15/15
3a. 1 kb squat - 3x20
- no rest
3b. run - 3x200 meters
- rest 120 seconds
4a. hand-hand swings - 1x100
- no rest
4b. superman plank with hollow back - 1 x max time
- try to push your spine out of your skin