Two of my favorite Greg Glassman quotes:

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”

“We have whiteboards instead of mirrors for looking at your sorry ass.”

 

Part 1:
20mins
Deadlift
5-5-5-5-5
Then
Pendlay Row
4 x 5

Part 2:
BENCHMARK
“Helen”
3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull-ups