4 x 4 @ as heavy as possible in each
Rest as needed between sets, and adjust weight between rounds if position breaks or set requires interruption. Lift weight correctly and dynamically into Goblet position.
Then, 6 aggressive rounds of:
6 Kettlebell “Short swing“* @ (up to) 90% of 5RM (minimum 1/2 BW)
6 Kettlebell high pull + Goblet squat @ same (1 + 1 = 1)
Minimum 1 minute rest
If chosen weight creates/ forces compromised positions in any movement, make an immediate adjustment- If imbalance is present, weakest of the 3 lifts governs weight. High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat.
And then, 6 minutes of:
Airdyne (with kettlebell in Goblet position- 35lb. W, 45lb. M)
Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.