600 meter run

21 DB/KB 1 arm Push Press (15 or 16/12.5 or 12kg)

18 Toe to Bar

15 Front Squat (body weight)

12 DB/KB 1 arm Push Press

9 Toe to Bar

800 meter run

9 DB/KB 1 arm Push Press

12 Toe to Bar

15 Front Squat

18 DB/KB 1 arm Push Press

21 Toe to Bar

600 meter run