Again

One arm ring row - ring at waist level 5x5
Bulgarians 5,6,7,8,9
Diamond push-ups 3x10
Ring push-ups 2x10

Moving along

Ring push ups 3x10
Diamond push ups 2x10 - reverse and repeat
Ring rows feet elevated 5x10,br> Split squat 5x10 - move up
25min or so

Legz

Split squat 5x10 - repeat
Calf raise 4x10
Neck harness 3x15
Swings 100 5:20

Push and pull

Diamond push ups 6,7,8
Paused push ups from blocks 2x10 - move to ring push ups
Body row 5x10 - felt ok, move on

In between

Windmill 2x5
Swing 100reps 5:30
Neck wrap 2x20, 2x15
Calf raise 4x5-10

Pumpin

03.23
Hostage get up 5x10
Close grip push up 3x10 - go to diamond
Pause push-up from blocks 2x10 repeat with 6 sec pause
Feet elevated body row 5x10 - reps not that great repeat

Back

Feet elevated body row 7,8,9,2x10
Neck harness 10, 12, 25
Snatch 7min 70 reps, nose breathing

The whole shebang

Pause push-ups on blocks 3x10
Close grip push-up 2x10
Hostage get-up 6,7,8,9,10
Feet elevated body row 6,7,8,9,10
Neck wrap 2x10, 2x20

Armour of hoar

Diamond push-up 5,6,7
Pause push-up on blocks 7,8
Hostage get-up 5,5,6,7,8
Body rows feet elevated 5,6,7,8,9

ETK heavy pt2

Chins 3x5
Windmills 2x5
Swing 8min, 130reps
Neck harness 3x10-12

ETK heavy pt1

03.11
C&P 5x1-5
Chins 3x5

Weights

3.08
Chins 2x5
Bench 135x5, 185x3, 205x2, 185x3
Squat 185x5, 225x3, 275x2
Chins 5

ETK Med Pt2

Goblet squats 24kgx5, 32kgx5
Snatch to OHS 24kgx3
Chins 3x5
Swings 7min - 122 reps
Jog 15min
KTE 3x10

ETK Med Pt1

3.1
C&P 5x1-4
Some pistols mixed in.