11.29

C&P 105x5x3
Bent row 105x5x3
FSQ 155x5x3

11.27

FSQ 135x5x3
C&P 95x5x3
Bent row 95x5x3

11.25

Jog 1hr

11.24

C&P 95x5x3
Bent row 95x3
FSQ 135x5x3

Circuit:

2min rope

10 24kg swings

2min rope

5/5 24kg snatch

Repeat for 15min.

11.23

2x through:

5 burpees

400m run

5 burpees

400m all-out

The all-out effort was about the same as the run.

11.22

FSQ 135x5x3
C&P 95x5x3
Bent row 95x5x3

11.20

15min yoga

11.10

Swing 16kg 1min
Rope 2min
Rest 3min
3 sets
Ab wheel 2x10

11.09

Farmer's walk
FSQ 175x5x3
Pull-ups 3x5
C&P 135x5x3

11.07

C&P 135x5x3
Pull-ups 3x5
FSQ 175x5x3
HLR 2x3

11.05

Jog 1:20

11.04

Famers walk
C&P 115x5x3
Pull-ups 3x5
FSQ 155x5x3
HLR 2x3

11.03

75m sprint, walk back, rest 1min, repeat x5
Kneeling ab wheel 2x10

11.02

Farmers
FSQ 155x5x3
Pull-ups 3x5
C&P 115x5x3

11.01

GC1
Burpees 3min - 33reps
Rest 3min
Burpees 3min - 23reps
Rest 2min
Burpees 1min - 13reps
Rest 1min