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I'm a noob so uhmmm don't base your day's training on my report. :P :)

- Warmup
600m jog, squats, jumping jacks, lunges, plank

- Squat x5 (based on last 5r, not 1r build up)
15, 20, 25, 28, 31, 34 PR

---------------------
- 15 ring row x2
- 1.5km run
-- Results 16:25
Warm-up:
800m jog, squats, jumping jacks, lunges, push-ups

Squats 3RM
90, 105, 120, 135, 150, 156 / 344

30 chin-ups
2,5 km run
Time: 12:22

Nice work John and Léo!
Squat 3RM to 68 (2/3) - Failed the 3rd rep but still got a PR :) and my depth was good on all of the :D

30 Chin-ups + 2.5km Run

17.10

I think I was about ~5.20 for chinups and ~11.50 for the run
Squat 3RM to 73 (F, 1/3 - too loose at the bottom, going to try the belt next time!)

30 Chinups (1:45)
2.5 km run (15:06)
Total Time: 16:51
Squat 3RM to 77 ( PR)
30 Ring Rows
2.5 km run
time : 16:31