1) Front Squat:
3 sets x 5 reps @80%
1 x 8-12 reps @ 60%

2) Complete as many reps as possible
of the ascending ladder in 10
minutes of
3 Overhead kettlebell lunge (one
hand) (24/16kg)
2 Box Jump Overs
1 Hand Stand Push Ups
6 Overhead kettlebell lunge (one
hand)
4 Box Jump Overs
2 Hand Stand Push Ups
9 Overhead kettlebell lunge (one
hand)
6 Box Jump Overs
3 Hand Stand Push Ups
12 Overhead kettlebell lunge (one
hand)
8 Box Jump Overs
4 Hand Stand Push Ups
etc..