Amrap 20 minutes of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups
3 Rounds for time of:
12 Push Jerks, 135/95
15 Toes-to-bar
2 Rounds for time of:
100m Farmer's Carry, 53's/35's
15/10 Calories, Air Bike
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
Amrap 20 minutes of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups
3 Rounds for time of:
15 Dumbbell Push Jerks, 50's/35's
15 Toes-to-bar
2 Rounds for time of:
100m Farmer's Carry, 50's/35's
15/10 Calories, Air Bike
*Rest 5 minutes between workouts
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