Fitness & performance:
Back squat, 10×3 (A; 80-85%)
Fitness:
Run 400m
Then 30-20-10:
Kettlebell swings, 24/16
Pull-ups
Then run 400m
Performance:
Run 400m
Then 30-20-10:
Kettlebell swings, 32/24
Chest to bar pull-ups
Then run 400m
Fitness & performance:
Back squat, 10×3 (A; 80-85%)
Fitness:
Run 400m
Then 30-20-10:
Kettlebell swings, 24/16
Pull-ups
Then run 400m
Performance:
Run 400m
Then 30-20-10:
Kettlebell swings, 32/24
Chest to bar pull-ups
Then run 400m