Pause squat, openers, rows, prowler, rope pulls

1) upper body med ball plyo circuit 2x50
2) pawu
3) back squat to heavy 5 rep w. 3 sec pause
60,60,90,90,100 kg
4) bicep and triceps openers - 2 cycles at 3kg dbs
5) barbell rows - 10 x 50,50,60,60 kg
6) prowler sprints - 40s max effort/40 seconds rest
+40 kg sled, 50 ft turn arounds
7) rope sled pulls - 5 x 50 ft pulls, +20 kg sled
8) single arm kb waiter carries, 16 kg
4 trips each arm