F10

Aterro gym:

2x6 single leg deadlift @32kg, 10 leg swings, 10 air squats (slow)

4x
4 pistols
4 muscle hang cleans, 8 front squat, 6 strict press @45kg
8 bar dips

5x5 Thick bar deadlift @110kg

3x10 Bent over row @60kg

F9

2 hours digging roots out of ground to make veggie garden and chopping a an old tree trunk down with an axe.

F8

AM:

Daily in sitio:
Morning movements based on Pavel Tsatsouline's Super Joints and Eric Goodman's Foundation Training

5-10 min Onnit Unbreakable flow

PM:

Tabata Double unders

F7

4 x 

10 deficit push-ups

10 squats

Tabata resisted band sprints

F6

5 x 5 min Onnit unbreakable flow plus some Zuu and Animal Flow movements

4 x Straight leg skin the cat (slow)

4 x Banded roll to support on rings

F5

3 x
3 Strict HSPU, 4 kipping HSPU
3 Strict L-sit muscle-ups, 4 kipping ring dips

10 min PRACTICE handstand walk

F4

5 x 20m DNF swims

4 rounds for TIME:
30 double unders
3 strict HSPU
15 ring rows
5 box jumps (2 steps - 20" up, 10" forward)

F3

4x8 Ring push-up
4x8 Ring pull-ups (wide elbows)
3x10 sec skin the cat

3 rounds for QUALITY:
10 Medium tyre flips (double hop through tyre to return to other side)
10m Bear crawl forward and backward

F2

10 min AMRAP:
1-2-3-4-5 and so on push-ups
1 Steep hill sprint

68 reps

F1

Glycolytic test:

Row 500m for TIME
1.30
Rest 2 min
Row 1.30 for DISTANCE
465m
Rest 2 min
Row 465m for TIME
1.32

12-10-8 Bench press (load hanging under bar)
50kg-60kg-60kg