Strict Press
5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 45kg, 5 x 50, 4 x 55kg, 1 x 60kg

Push Press
5 x 60kg, 5 x 60kg, 5 x 65kg

Clean & Jerks
5 x 70kg, 3 x 75kg

Row Pistols
- Row 300
- 5 x Pistols(each leg)
- Row 300
- 10 x Pistols
- Row 300
- 15 x Pistols

Outdoor Team Chipper - Numbers are for each person in the team, team cannot move on until everyone has completed the previous movement.
- 50 x Double Unders
- 10 x Turkish Get up( each arm)
- Run 200m
- 10 x Strict Chin Ups
- 40 x Double Unders
- 8 x Turkish Get up( each arm)
- Run 200m
- 8 x Strict Chin Ups
- 30 x Double Unders
- 6 x Turkish Get up( each arm)
- Run 200m
- 6 x Strict Chin Ups
- 20 x Double Unders
- 4 x Turkish Get up( each arm)
- Run 200m
- 4 x Strict Chin Ups
- 10 x Double Unders
- 2 x Turkish Get up( each arm)
- Run 200m
- 2 x Strict Chin Ups + 8 x Kipping Chin Ups

Time = 31mins