Have fun (Athlete)

Bench press 5 sets of max reps @ body weight.  (if you cant get at least ten on the first set lower the weight) max rest is 90 seconds in between  sets.

Dead lift 5 sets of 5 @ 365 lbs.

L sit pull ups 5 sets of max reps.

3 rounds

Single arm  snatches 5 each @ 60 lbs.

20 box jumps

20 toes to bar

(end circuit)

500 meter row max effort.