Post Christmas run. Happy with the time!

4x
15 of
Burpees
Pull-ups
Squat jumps
Then 400m run

40 pullups
40 2 count jumping lunges
40 ab mat situps
40 burpess
run 1 mile
20 pullups
20 2 ct jumping lunges
20 ab mat sit ups
20 burpess
800m run

Smith Squats
10 x 30 - 8 x 40 - 8 x 45 - 6 x 50

Leg extension
12 x 40 - 12 x 45 - 10 x 50 - 8 x 55 - 8 x 60

Leg Curl
12 x 30 - 10 x 35 - 10 x 35

Back extensions
3 x 15 with 8kg

Side raises
3 x 10 (3kg & 5kg)

Hollow hold
7 x 30 sec

Plank
2 x 30 sec

A: Snatch, Build up to heavy 1rep
B: Back squat 1-1-1
C1: Strict pull ups 3xMax
C2: Sissy squats 3set

Leg Press
10 x 77 - 10 x 85 - 8 x 93 - 8 x 101 - 6 x 109

P90 Squats
3 x 15 each leg

1 arm DB Deadlift
12 x 24 - 10 x 26 - 10 x 28 - 8 x 30 - 8 x 30

Triceps extension
3 x 12 (10 & 12,5kg)

Barbell Row
4 x 12 @20kg

50 sit-ups

10 minutes to reach max:
6 x 40 - 6 x 45 - 4 x 50 - 4 x 55 - 2 x 60

rest 5 min

6 x 2 @85% (50kg)

AFAP 10 rounds:

5 x 1-arm dumbbell thrusters (left, 12kg)
15 sit-ups