Strongman 1

Sled Push (about 15m each way on rough concrete surface)
1 lap @15kg on sled
1 lap @30kg on sled
1 lap @45kg on sled
2 laps @ 45kg on sled
3 laps @45kg on sled   =   Fran lung before other events!

Floor Press (from rack - too low to put elbows on ground and have vertical forearms)
highest weight for 10 touching rack each rep
10 @40kg
10 @60kg
7  @80kg
10 @ 65kg

Ski Stance (Isometric squat @ parallel on boxes w/ 20kg KB hanging on a belt)
2.03   -   Couldn't rest in bottom of squat as KB would touch ground

Tyre Flips (Max flips in 90 sec)
5 video

Iron Cross (Hold arms @ 90 degrees with 7.5 kg dumbbells)
52 sec

Strongman meets Crossfit

5-5-5-5-5 shoulder press
40-50-60-60-60kg

Mess around with a KB and practice 80kg atlas stone lift

3 x 8 chin ups (last two sets with Max chin over bar hold on last rep)
60 secs-45 secs

Four Minute Fran Lung

Beach stair case run with two pull up bars in the middle:

Starting at top, run down and back up, stopping at each bar to complete 5 strict pull ups for total of 20

Run Squat Run

Tabata Sprint

30 sec rest

Tabata squat

30 sec rest

Tabata Sprint

160 squats

10m further on second run (uneven terrain meant advantage on way back)

Pool Jump

5 x 5 box jumps out of the pool @32" (water level@24")

100 push ups - various hand positions/ plyo variations

Pushchair Hill Sprints & 8 min iso

5 x 45 sec pushchair hill sprints, 2 min walking

8 min Iso

1 min in each of 3 warrior positions each side (manflowyoga.com)
1 min Push up hold (arms 90 deg)
1 min chin over bar