4km / 2r / 1km / 1:30r / 500m / 1m / 250m 24spm df131 75.6kg

Jumping burpee pull-ups - 37
Dead lifts - 40kg x 6, 5 x 6 70 x(5, 5), 77.9kg x 3, 77.9kg x 8, 90.4 x 8, 102.9 x 20
Bent over rows - 70.4kg x (10, 9, 9, 9), 76.2 x 8
Back Hyperextensions - 23, 23, 23, 23, 32
Leg raises - 3 sets of 16