Buy in (warm-up) [copied and pasted from Dan John's new article on T-Nation not a safe site]:
With 2 kettlebells perform the following complex:
1. Press the kettlebells eight times
2. Clean the kettlebells eight times
3. Double front squat the kettlebells eight times
4. Deadlift them eight times
Deadlift the same weight 25 times. Break down the reps as needed. This is truly a simple proposition. Quit thinking and plug in to the plan. If Robby chooses 65 pounds and declares himself done in 43 seconds, he's missing out; do you see what I mean? Put some weight on the bar. Don't get to rep 11 and decide its too heavy. Get to rep 11 and take a sip of your workout shake and get back to work at the SAME WEIGHT.
5x100 meter row (rest 60-90 seconds between efforts)