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Kettlebell 4

4 rounds
2KB swing (2x16/12)
Man-makers (unlever push up+renegade sx/dx+rabbit+clean+thruster) (2x16/12)
Alternating floor press (24+24/12+12)

10 rounds
10-9-8-...-3-2-1x reps
KB swing (32/24)
KB sumo deadlift high-pull (32/24)
Goblet squat (32/24)
Push-ups

4 rounds, 40-30-20-10x reps


KB swing (32/24)
Alternating floor press (2x16/12)
Goblet squat (20/16)

Max rounds in 20 minutes


5x Burpees
10x KB swings (32/24)
15x Ring dips

For max rounds


On-the-minute Double KB Jerk (2x24)
Start at 1 rep, add another rep at top of each minute.
Continue until you cannot perform the requisite number of reps/round.

8 rounds
8x Single arm KB thruster (20/16)
8x Pistols
8x KB reverse lunge

For max distance


KB Farmer's walk for 12 minutes holding 2x(24/16)
Stop at top of each minute and do 5x burpees

5 rounds
2-hand KB swing (32/24)
KB goblet squat to halo (24/16)
Burpees

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