Goblet Squats (24 kg/16 kg)
Box Jumps (24″/20″)
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
Andrew wrote this about sleep back in September of 2010 and you should probably (re) read it to get up on some good knowledge. Your body tissues can’t recover if you’re not getting adequate rest.
Work out hard and recover even harder.