Warm up;
10 chins - 10 push-ups (2 & 2)

4 rounds ; (16, 8, 4, 2)
Bench press plate 25 kg
Floor kettle bell dips
Clean and press (down to medicine ball) 30kg
Wide hand push-up

Finish;
200m run carrying 2x 10kg plates
2000m jog to cool down