"Bamford" 2,270 meter Run 100 Burpees 100 Reverse Crunches 100 Air Squats 100 Push-Ups 2,270 meter Run
227 seconds Rest
"Finch" 32 calorie Row 31 Clean and Presses (40 kg) 41 Deadlifts (60 kg) 60 Single-Arm Dumbbell Snatches (10 kg) 31 Russian Kettlebell Swings (24 kg) 32 x 20 meter Farmer Walk Shuttles (2 x 20 kg)
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)