part 1:

A. Squat Snatch - 2,2,2,2,2 @ 90%; rest 2 min

115,125,135,135,140x1

B. Front Squat - 3 x 3 @ 80%; rest 2 min
225 x 3 sets

C. GHD sit ups x 20; rest 1 min x 3

all unbroken

rest 6+ hours

5 sets:

10 tough russian swings

10 burpees AFAP

25 double unders AFAP

rest 3 min

all between 53 and 55s. started with 88lb KB and went to 100lbs on last set. video below

10 russian KB swings, 10 burpees, 25 DU's rest 3 min x 5 sets. from pat skinner on Vimeo.

+

5 sets:

Row 35 sec @ best 500 m race pace

Rest 2:35

1:23 pace for first three sets, then fell off on last 2 sets. video of first set below. felt controlled and easy.

35s row at 500m row pace of 1:23. comfortable from pat skinner on Vimeo.