A. Every 2:30 min x 5 sets
5 x back squat

Add 2.5 – 5kg to last week weight

B. In pairs complete 6 rounds each (for quality)
5 x box jumps
5 x Dumbbell snatch left 22.5/15kg
5 x oh lunges left
5 x dumbbell snatch right
5 x oh lunges right

C. 3 sets
30 x banded pull through