Wed - SQ (75kgx5)5 BP (67.5kgx5) Pull ups (BWx5)5 Ab roller on ramp (5)5
Thu - LSS 50 mins (5.6 miles)

Tue - SE KB complex with 16 kg KB 15 reps/3 sets no RI between exercises 60 s between sets then 5 HLR EMOM 5 mins

Block 10 - Week 1 - Green
Mon - Fun run 5k Basic + 5 hanging leg raises EMOM 5 mins

Sat - BP (90x3)3 90x2 Felt soreness in lower back during warm up for SQ therefore did (60x8)4 super set with PU (7)4 Ab roller on ramp 5 EMOM 5 mins Review 9th consecutive block of Fighter (BP/SQ/WPU with a couple of blocks including DL) Significant 1RM strength gains across all lifts BP 85kg to 100...

Thu - RD
Fri - Magic 50 with 16 kg KB then 1 min plank F/L/R

SQ (97.5x3)5 RI 2m
BP (90x3)4 90x2 RI 2m30s
WPU (BW+17.5x3)5 RI 2m30s

Tue - Fobbit skip/10 KB swings - 20 mins then 5 hanging leg raises EMOM 5 mins

Block 9. - Week 6 90% (Easy week conditioning)
Mon - LSS 30 min run + 5 Hanging leg raises EMOM (5 mins)

Sat - SQ (85x5)5
BP (80x5)5
WPU (BW+5x5)5
Ab roller on ramp 5x5

Thu - RD
Fri - Fobbit (skip/20 KB swings/skip/10 med ball slams) 4 rounds