glad to say it 
Wed 6 May
Auto Reg rating
0
Hills
4s x 4r x 30m 3 min / 6 min
Hang Snatch
2 min rec
3s x 3r x 40, 3s x 3r x 45
Push Press
2 min rec
1s x 3r x 40, 2s x 3r x 45, 3s x 3r x 52, 1s x 2r x 57
S/set with 90 sec rec
1 arm db row 3s x 5r x 30db
SLDL 3s x 5r x 70
Shrug 3s x 5r x 80
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
one of those workouts that actually go better than expected