100 Shoulder Touches

1min Paleo Chair Hold

20 Lateral Burpees over Barbell (clap at top) for time - 65secs

10min, on the min every min:
- 9 x 20kg barbell on back lunges (each leg)
- last min = max reps - 30

12min Chipper - Hang Snatches (walk to pick up weights between every change):
- 10kg x 20
- 15kg x 20
- 20kg x 20
- 25kg x 20
- 30kg x 20
- 35kg x 20
- 40kg x 20 (only got up to 13 reps)

100 x 10kg Russian Twist with Feet in air, plate must touch ground past hip
30 x 10kg Plate Sit Ups

50 air squats