Endurance:
Three rounds, each for distance:
Run 10 minutes
Rest 3 minutes
Strength:
3×15 back squat @ 55% of 1RM
WOD:
5 RFT:
7 L-pull-ups
7 Handstand push-ups
7 Ring dips
7 Kettlebell swings, 2/1.5 pood
1/27 P.E.
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Run: 5.9 kms in 30 mins
Strength: 3×15 back squats @ 135
WOD: 14:57; used a progression for hspu