Performance

A.
Four sets of:
Bench Press x 3-5 reps @ 20X1  5x185, 5x195, 5x205, 1x225
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps  32kg, last set did 10 and 10 with 48kg (first time)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:  3 1/2 
10 Burpees
100 Meter Run
10 Ring Dips
100 Meter Run

I suck at running.