Warmup: Z, Pumps, Bar Hangs
OHSQ x 5
BHR x5
32kg DL x 5

Deadlift: Cycle #4 Workout #5
190lb x 5
180lb x 5

Goblet Squat: about 30sec rest between sets
32kg 5sets x 5reps

Pull-ups + Burpee's: less then 10sec rests
3sets x 4pull-ups +10 burpee's

Frog Jumps x 5reps in all directions (preformed right after last set of burpee's)
16kg Russian twists x 10