BACK SQUAT
5x5x5x5 @70% of 1RM

10 x Push Jerk @50/30kg
10 x Front Squat
5 x Bar Muscle Up

Every set of exercise must be unbroken, penalty 10 x burpee

25 x Pull Up
50 x Box Jump @61/50cm
75 x HR Push Up
100 x V-ups
200 x Single Unders
400m Plate Carry 2x16kg/2x5kg