10 Air squats
10 Cossack squats
5 Strict pull-ups
3 Rounds for time:
30 GHD sit-ups
30 Ring dips
Every 2 minutes for 5 rounds: 5 back squats at or above 80% (depending on how the weight feels).
Log year heaviest 5, aim to keep them heavy for all rather than one set at a max.
400m Deadball carry 45kg, or 400m Sandbag carry, 30kg (put a 5kg plate into a red bag, or grab two yellow bags. If you change anything about the bags, change it back).