90secs Max Hand Release Pushups = 50

TABATA Air Squat: 4 rounds (40secs on, 20secs off)

50 x 40kg hang clean & jerk = 3:55

20kg Barbell OH Lunge every minute on the minute:
- 1st min = 6 each leg (can't move onto other leg until all reps done on first leg)
- 2nd min = 9 each leg
- 3rd min = 12 each leg
- 4th min = 15 each leg
- 5th min = 18 each leg (i only got through 12 on my left and 10 on my right)

Death by Burpees - on the minute every minute (13min Cap):
- 1st min = 1 burpee
- 2nd min = 2 burpees etc
- 13th min = 13 burpees
- TOTAL = 91 burpees

1min plank