Push ups, strict and slow:
- 5 x 3

Dumbell Bench Press:
- 30kg dumbells
- 2mins max reps - 20
- 1min rest
- 2mins max reps - 14

Hang Cleans @ 50kg
- 3 reps every 30secs for 12 rounds, 5 every 30secs for 3 rounds
- 7.5mins work, 15 rounds in total
- 51 reps all up

rest 4mins

Back Squat - 100 reps @ 50kg

rest 2mins

Push Jerk - 100 reps @ 30kg
- bar can't remain still
- everytime you pause, drop the bar and do a burpee