FS, BP & rowing

mobility
cfwu x 1 (20#)

Deadlift
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Front Squats bw 20 seconds
Rest 40 Seconds
Bench Press bw 20 seconds
Rest 40 Seconds
Sprint 100 Meters (sub row)
Take the rest of the minute for rest.
(bw=195)

1. 4, 8, 22 sec
2. 5, 9, 20 sec
3. 5, 9, 21 sec
4. 5, 7, 20 sec
5. 5, 4, 21 sec

That sucked, but not as bad as the KB swings. Obviously I crashed on bp at the end.