A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Metcon
30 rds
3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight
1 lateral burpee
then
20 rds
2 squat clean 40-60/25-40 kg
2 lateral burpee
then
10 rds
1 snatch 20-40/15-30 kg
1 oh squat
3 lateral burpee
C: Full Streching