10 Pistol Squats per leg
Result: After a 5km trail run and stretch (calves, glutes, hip flexors) was able to do three sets splitting the squats up into 5-2-3 reps per leg. I needed the support of a 10kg plate under my heel for the first set then I needed both the plate and an 8kg kettlebell counter weight for the second and third sets.
3-3-3-3-3-3 @ 50Kg
As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.
Keeping both at 10 will keep the overall time in a more reasonable range.
5-5-5 @ 23kb
3-3-3-3-3 @ 12kg
5-5-5-5-5
3-3-3 @ 55kg