5 x 160 m hill repeats, jog down recovery
15 min rest
3 x 5 pull-ups
3 sets for time
12 x 1 arm kettlebell (15 lbs) swing, 10 x dumbbell powerclean to thruster (2x15 lb dumbbells)
4:56
10 knees to elbows
20 oblique crunches each side
30 sit-ups
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