''Power Clean Sandwich''...

10-9-8-7-6-5-4-3-2-1 reps of:

Goblet Squat (53)

Power Clean (95)

Kettlebell Swing (53)

* 200m Hill Run after each round

28:01 rx

210 Russian Kettlebell Swings & 20 Hill Runs....

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

39:44 Rx

Max HR - 182
AVG HR - 16

210 Kettlebell Swings and 4000m of running

210 Russian Kettlebell Swings & 20 Hill Runs...

I had some time before work this morning and wanted to work up a sweat before I left. #MissionAccomplished

So I did this in the driveway:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Unbroken Russian Kettlebell Swings (53) * 200M Run after each set (100M down hill and 100M back)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.