200m sprint
5 pullup burpees
20 pwr clean squat & press
10 muscleups on bar / or 20 inverted rows and 20 dips
20 hollow rocks http://www.youtube.com/watch?v=ttk8RdiIHzA&feature=related
20 dive bomber pushups http://www.youtube.com/watch?v=ttk8RdiIHzA&feature=related
5 pullup burpees
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