Back Extension:
- BW x 10
- 3 rounds of 10 x 20kg
- work:rest = 1:1

1min Paleo Chair Hold

In teams of two:
- max burpees in 7mins
- only one person working at a time
- partition work however you want
- Matty O & Bretto = 187 (in sets of 5 burpees each)

rest 3mins

In teams of two:
- hand release push ups - total = number of burpees above (ie 187)
- only one person working at a time
- partition work however you want
- Matty O & Bretto = sets of 5

rest 3mins:

1min straight arm plank hold

rest 3mins

3 Rounds:
- each rep = 1 point, keep score of total points after 3mins
- 1min max reps: hang clean @ 40kg
- 1min max reps: front squat @ 40kg
- 1min max reps: push press @ 40kg
- 1min rest
- Matty O: 62, 58, 62

rest 3mins

• 30 x single leg deadlift (right leg)
• 45secs plank hold
• 30 x single leg deadlift (left leg)
• 45secs plank hold
• 1min max sit ups = 54