N4T; 10 hill sprints (first lamp post)
N4T: 4 rounds of 5 DL @ 150 kg + 400 m Run.
N4T: 4 rounds of 10 DL @ 110 kg + 400 m Run
NFT: Side sledge pull 30 kg (R/L) + 3 x DL 140 kg
Mix BMUs and RMUs; 3 reps of each and 5 rounds in total (3 + 3 reps x 5 rounds= 30 reps. No missed reps!
N4T: 4 rondas of the following series: 4 x (4 + 4 lunges + 4 thrusters). 20/25/30 and 35 kg. Hard cardio wise
N4T: 5 rounds of 3 BMUs and 19 American KB-swing 32 kg
Standing Single Arm DB press. 15 kg. 5 x 12+12 reps
N4T: 5 rounds of 10 OHS 40 kg (normal shoes) + 200 m Run
Ring push ups (18/18/18/16/16) + abs
3 x Front lever in bar + 10 rows @ 50 kg. 
2 rounds. 4 x (5+5 lunges + 4 Push press) @ 40 kg. 2 rounds. 3 x (5+5 lunges + 3 Push press) @ 45 kg. 2 rounds. 2 x (5+5 lunges + 2 Push press) @ 50 kg. 40 and 45 kg are superhard. Vas 9
Seated DB shoulder press. 5 x 10 reps @ 2 x 10 kg
Ring row with False grip (rings and feet level). 5 x 10 reps
N4T. 4 rounds of 10 DL 90 kg + 400 m Run
N4T. 5 rounds. 20 Goblet squat 24 kg + 5 strict HSPU
5 rounds. 5 SP + 5 PP. 2 rounds @ 40 kg, 2 rounds @ 45 kg, 1 round @ 50 kg. After the same weight but PP behind neck with snatch grip. 
N4T. 5 rounds of 10 DL @ 90 kg and 10 Pull ups. 
Staggered legs DL. 5 + 5 @ 50 kg plus Stalder leg lifts 20 reps. 
KB-snatch (swing style). 2 x 10 + 10 @ 16 and then 20 kg. 1 x 10 + 10 @ 24 kg (hands hurt more than anything)
Alternate DL with Stiff leg DL @ 80 kg
Alternate 5 PJ 50/50/60/60/70 kg and 10 reps of Strict ring dips
5 rounds N4T of 10 strict Pull ups and 5 strict HSPUs (hands on 5 kg plate + ambit for head). 
Step ups on box. 10 + 10 reps with max 24 kg. Hard!
SA kneeling KB SP: 2 x 10+10 @ 20 kg, 1 x 3 + 3 reps @ 24 kg
N4T: 5 round of 5 PP @ 50 kg and 10 commando grip pull up
N4T: 5 rounds of 10 DL 100 kg and 400 m run
Stiff leg deadlift: max 10 reps @ 70 kg
N4T: 5 rounds of 5 push jerk and 10 butterfly pull ups
N4T: 5 rounds of 10 clean 50 kg and 400 m run. 
Combo: 5 + 5 Lunges, 5 Front squat, 5 Push press, 5 Back squat. Max 1 ronda with 50 kg. 
KB-snatch (swing style): max 2 x 5 + 5 @ 24 kg
Stiff leg deadlift: max 6 reps @ 85 kg (from floor)
Floor press + 2 legless rope climbs. 5 rounds. 
Floor press + 10 butterfly PU. 5 rounds
4 rounds of 10 snatch grip DL 60 kg + 400 m run. 
5 rounds of 10 HSPU (15 kg plates + ab mat) + 10 Butterfly PU. All unbroken!
4 x (2 walking lunges + 1 push press). 4 rounds @ 40 kg, 2 rounds @ 50 kg, 2 rounds @ 60 kg. 
   Oct 2016: 2 x 40, 2 x 50, 2 x 55, 2 x 60 kg.
Not for time: 10 clean @ 50 kg + 10 kipping pull up con 6 kg med ball. 5 rounds
Floor press 60 kg x 10 plus 3 rope climb (5 rounds)
KB OH Carry. 16 kg. 3 rounds with 30 secs each arm. 
Kneeling single Arm KB Press. 5 rounds x 5 reps each arm @ 16 kg. 5 x 5+5 @ 20 kg. 
100 Box jumps @ 75 cm
30 Clean & Jerk @ 50 kg
2 x legless rope climb + 10 x Ring dips
5 rounds not for time: 1 legless rope climb + 5 strict HSPU (only on mat)
4 rounds of 10 shoulder press @ 40 kg + 3 rope climbs (not for time)
5 rounds of push jerk @ 60 kg + 1 legless rope climb (not for time)
30 reps (15 + 15) OH lunge with 50 kg. (4+4, 6+6, 5+5)
3 x 500 m (round outside box up the hill): 22nd dec 2015= 7 mins 10 secs