20 Burpees warm up

Every Minute For 15 Minutes Do:
6 Burpees @14KG Vest (First 5 Minutes)
7 Burpees @14KG Vest (Next 10 Minutes)

Burpee Bet Payback 830/1000

Strict Pull Ups 5 x Max Reps (8,7,6,7,6)

Then:-

Every Minute For 11 Minutes Do;
7 Burpees With 12KG Vest

Then:-

Squat Snatch Practice Working Up to 40KG

Burpee Bet Payback 710/1000

Bench Press 8×8 @50KG *Last Set 12 Reps*

Bench Press 3×5 @60KG (4,4,3)

In 10 minutes, establish your max height box jump. @46inches

Then:-

30 Muscle Ups for time. @12:13

Then:-

Every Minute for 15 Minutes:
1 Power Clean @60KG

Burpee Bet Payback 633/1000

8 Rounds Of:
30sec Prowler @20KG
15Sec Rest

5 3/4 25M Rounds

Burpee Bet Payback 603/1000

Deadlift 5-5-5-5-5 @85-90-95-100-105

Burpee Bet Payback 573/1000

Squat day, but hip still feel tweaky. So just did Deadlifts instead.

Tabata Burpees (7,8,7,7,7,7,7,6)

Burpee Bet Payback 513/1000

Press 5×5 @40KG

Burpee Bet Payback 457/1000

300 Double Unders for time.
*Each time you break, do 5 Kettlebell Swings @24KG

8:25 + 25KB Swings

50 bet payback burpees

Burpees Bet Payback 407/1000

For time of:
50m Walking Lunges
35 Pull Ups
50m Walking Lunges
25 Pull Ups
50m Walking Lunges
15 Pull Ups

10:58

Then:-

Every Minute For 10 Minutes:
7 Weighted Burpees@10KG

Then:-

250M Row @48.3secs

Burpees Bet Payback 357/1000