KB = Kettlebell
Warm Up: 10 minute Row (minimum 2000m)
3 rounds of:
10 x two arm KB swings
5 x 1 arm KB swings (L/R)
(take 30-60 second rest after completion of 3rd round)
3 rounds of:
10 x KB front Squat (hold kettlebell horns at chest height)
(take 30-60 second rest after completion of 3rd round)
3 rounds of:
10 x KB Power Clean & Press
(take 30-60 second rest after completion of 3rd round)
Complete for Time:
5 Burpees : 1 KB Press Up (i.e. perform full pressup on kettlebell horns)
4 Burpees : 2 KB Press Up
3 Burpees : 3 KB Press Up
2 Burpees : 4 KB Press Up
1 Burpees : 5 KB Press Up
(30-60 second rest)
10 Burpees : 2 KB Press Up (i.e. perform full pressup on kettlebell horns)
8 Burpees : 4 KB Press Up
6 Burpees : 6 KB Press Up
4 Burpees : 8 KB Press Up
2 Burpees : 10 KB Press Up
Then Finish with Max Rep Chin-Ups (underhand grip)
Feel free to substitute with Dumbbells, if you have no kettlebells to hand.