Open gym
Run 800m
40 Kettlebell Swings
24 Pull Ups
Run 400m
30 Kettlebell Swings
16 Pull Ups
Run 200m
20 Kettlebell Swings
12 Pull Ups
90 Second Break
Then
1 Rep Max
Shoulder to Overhead
5 attempts in 5 Minutes
0530 Class
Deadlift ADV(3-3-2-2-1-1) INT (3-3-2-2-1) BEG (3-3-3)
Then...
8 min Team GHD Sit-ups For repititions. Partner does 15 KB Swings (2 pood) as pacer
ROUTINE IS THE ENEMY.