Clean Slate

3 x
10 KB swing @16kg
6 Step-ups each leg @24"
10 Plank to top-of-push-up

10-1
Front squat @70kg (no rack)
KB Push press @2-16kg
10.38

Later:
5 x
20 Russian KB Swings @32kg
10 Battle ropes each arm (in top of push-up)

Fast Lift

3 x 5 Deadlift @100kg-110kg-120kg

3 x

12 Seated rows @60kg

12 GHD Hip ext

Free Dive

4 x 25m underwater warm ups

1 x ME underwater swim in 25m pool (with wetsuit/fins/mask)
65m

3 x 25m with only one breath between each

Neck Tweak

Got a bit of a neck tweak of an old strain from trying press to handstand today! Cut it a bit short...

3 x
10 squats
10 push-ups
5 single leg DL each side

5 x 20 sec Assault bike    (Almost as rough as 1 min ME)
15-15-14-15-14 cal

4 x 8 Ring row (feet on box)

Military Press

3 x 30 sec Plank
1 x ME hang from bar any grip
2.30

3 x 10m Bear crawl, monkey hop, crab walk
1 x 10 Ys, Ts, Ms @3kg

Military press 12-10-8-6-10
20kg-30kg-40kg-50kg-40kg

50 Russian swings @32kg

Back Squat

2 min row

3 x 30 sec hollow body

10 cobra to downward dog

3 x 

10 air squats

12 lunges

Back squat 6-6-6-6 @70-85%

100kg-107.5kg-115kg-120kg

Max Assault

3 x
50 Double unders
10 Hollow rocks
30 sec Handstand hold (wall)

3 x
6 Shoulder press @40kg-50kg-55kg
3 Muscle-ups (last rd bar mu)

1 min Max cal Assault bike (that will F you up)
33 Cal (Max - 56.7km/h - 92rpm)

PH-EMOM-ENAL

400m run

2x
10 KB Swing @16kg
10 cal aerodyne
10 cal row

Suitcase deadlift 5-5-5 (each side)
24kg-32kg-60kg

EMOM for 12 min:
5 Back squats @60kg
5 Squat cleans @60kg

60 squats / 46 cleans

after halfway was not getting cleans done in the time.. First round was 30 sec total, last round was 30 sec for squats!