30 reps of:   Tyre flips Overhead Sit ups (15kg,10kg) Burpees DB Hang Squat Clean Thruster (2x20kg, 2x15kg) Cal Row Overhead Walking Lunge (20kg,15kg) Ball Slams (AHAP) Ring Dips DB Strict PRess (15kg,10kg) Double Unders China Town Run with 30 Air Squats at the gate