12.31

HLR 3x3
Press, chin, pistol 2x5
40min jog
Pull-ups 5

12.29

Press, chin, pistol, hlr 2x5
Swing 24kg 5/5, 2x10/10

12.28

Press chins pistol 4x3,5
Swing 8x10
Hlr 3x3

Done in a leisurely circuit

9min jog

12.23

Pull up 2x5
Press 2x5
40 min jog
Pull up 4x5
Press 4x5
Swing 32 10 5/5 10 5/5 10

12.21

Press 24kg 2x5 2x(3,5)
Pistol 2x5 2x(3,5)
Pull up B x 2x5 16kg x 3x(1-2), B x 5
Swing 32kg x10,11,12,13,14,15
10min jog

12.17

Pull-up 2x5
Press 24kg 2x5
Pistols 2x5
Swings 24kg 5x10/10 emom

12.16

KB Press 24kg 2x5, 32kg 1,2,1,1
Chins 4x5
Pistol 3x5
15min jog
KB Press 24kg 1x5

12.15

Pull ups 2x5
KB Press 2x5
HLR 4x3
Pistol 2x5
Swing 4x10

12.11

Pull-ups 2x5
Pistols 2x5
KB Press 24kg x5x2
HLR 2x5
Swing 32kg x10x2
15min jog

12.10

Pistol 2x5
Chin up 5
KB Press 24kg x5
KB Snatch 24kg x5
Jog to park
8 70m sprints
Jog home
Chin up 5
KB Press 24kg x5
KB Snatch 24kg x5

12.08

Parallel grip chins 2x5
Pistol 2x5
Press 2x5
Swing 32kg 2x10
Neck wrap 60 reps
Farmers 4 down and back

12.07

Pistols 2x5
Pull-ups 5
KB Press 24kg 5
Snatch 24kg 5/5
35min jog
Pull-ups 5
KB Press 24kg 5
Snatch 24kg 5/5

12.03

Ring dips 5x5
Elevated OAPU 5x5
Neck harness 50 reps
Swings 32kgx8x11

12.05

Chins 10x5
Pistol 10#x6x5

Hit my goals for this cycle time to switch gears for a few

12.04

Jog to park
8 sprints ~70m
Jog home

12.01

Farmer's 4 trips
Chins 5x10
Pistols 10#x5x5
Neck wrap 4x15
Run around the block