Fish Game and 500 meter row (owwww my back is ouchie . . . very sore when I row . . )
5x each arm dumbbell or kettlebell ohs
25/35/45/55 (well, 1.5 pood . . )
Then sorta death by dumbbell Bear by coach rut, 10 minute version:
Every minute on the minute (if you can) for 10 minutes: Every minute do
5 db deadlifts
5 db hpc
5 db thrusters
If you complete the round before the minute is up, rest until the next minute. Score like this X/Y X = number of rounds completed before the minute is up, Y = total rounds completed.
25lb dbs 10/10
Next, either got to 35lbs or do the 20 minute version . . . ewwww.
Then 5 skin the cats and a bit o' the home made reverse hyper (kids swing set, kettlebell between ankles . . . )