Since I had already lifted heavy lower body press, pull and heavy upper body press and pull I did a bunch of cardio power/power endurance stuff

KB warm up complex

Use the stick on my shins and quads

ladder 1-5 of pistol squats and BW SLDL

goofed around with the kettle bells with my boy Dmitry.

Secret service snatch test – 160, the smooth finish KBs with no chalk are hell.

2 get ups each side w/ 24kg

10 straight leg sit ups w/24kg

4 500m row @ 1 min rest – held 1:44pace then 1 500m row EZ