A.
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
A) Used 60 kgs for the back squats and ring rows instead of pull ups, did four sets of 10, 8, 6.
B) Used 16 kgs KBs for this, managed to do until 6 burpees on both sets