Power clean/ Double kettlebell clean:
10 x 2 @ as heavy as possible in each
Alternate between movements as desired, and rest as needed between all sets. One strategy: Complete sets 1-5 with barbell (heavier) and sets 6-10 as double kettlebell lift (lighter, not easier). If position breaks, or lifts become singles, adjust accordingly and continue safely.
Then, as heavy as possible and taking rest as needed between each movement, 1 round of:
Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Figure-8
2-sec. overhead swing
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Goblet squat
Position considered, use the same single kettlebell throughout each sequence. Weakest lift in each sequence dictates weight. Hammer details, ask questions, and rest as needed between movements.
Then, as many rounds as possible in 4 minutes of:
3 Bodyweight row (Use any grip/ implement you choose)
2 Chin-up
1 Pull-up
Regardless of scaling needs, insist on full range of motion in all reps.
3 + 2 + 1 = 1 round.