Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold
For Total Reps in 38 minutes
In 6 minutes, perform: Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker: 30 seconds of Left-Arm Kettlebell Swings (16/12 kg) 30 seconds of Right-Arm Kettlebell Swings (16/12 kg) 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg) 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform: Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of: Max Double Kettlebell Half Snatches (2x16/12 kg)
Glute-Ham Raise 15 reps
Rest
Perform three rounds of this circuit, keep your heart rate high and form strict:
One Arm Barbell Deadlift, right arm, 12 reps
One-Arm Barbell Press, right arm, 12 reps
One Arm Barbell Press, left arm, 12 reps
One Arm Barbell Deadlift, left arm, 12 reps
Rest
Glute-Ham Raise 15 reps