Wed - SQ (85x5)5
BP (80x5)5
WPU (BW+5x5)5

Tue - Connaught + 5 HLR EMOM 5 mins

Block 9 - Week 5 (80%)
Mon - Outdoor power intervals (2 min work:3 min jog) 5 rounds then 5 hanging leg raises EMOM 5 mins

Sat SQ (80x5)5
BP (75x5)5
PU (BWx6)5
Ab roller on ramp 5x5

Thu - RD
Fri - Meateater (24 kg KB)

Wed - SQ (80x5)5
BP (75x5)5
PU (BWx5)5
50 hanging leg raises (sets of 10)

Tue - Fobbit (skip/20 KB swings/skip/10 medicine ball slams) 4 rounds

Block 9 - Week 4 (75%)
Mon - 5 k run 21m 59s + 50 hanging leg raises

Fri - Connaught + 50 hanging leg raises
Sat - SQ (97.5x3)5
BP (90x3)5
WPU (17.5x3)5
Ab roller on ramp 5x5

Wed - Combat conditioning (KB swing/burpee/body spar) 5 rounds
Thu - SQ (97.5 kg x 3)5
BP (90 kg x 3)5
WPU (BW + 17.5 kg x 3)5