10 dumbbell bear

W/U

Fish Game and 500 meter row (owwww my back is ouchie . . . very sore when I row . . )

Then

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 . . . )