Kettlebell Snatch , 5 reps per arm

1. Kettlebell clean and Jerk , 5 reps per arm

2. Box jumps , 10 reps

3. Pull ups , 10 reps

4. 2 handed kettlebell swings , 10 reps

Do as many rounds as you can in 30 minutes

WOD 2

1. 2 handed kettlebell swing 20 reps

2. standard floor pushups

3. Kettlebell front squat 2 x kettlebells

5 rounds is enough

WOD 3

1. Kettlebell push press , 2 x kettlebells ladder

warm up using a light kettlebell .
Start with 10 reps and the descend down to 1 rep , put the bells down between each set and break for 5 to 10 seconds between sets , if you feel the need you may ascend back up to 10 reps.

WOD 4

1. 50 meter sprint or Band resisted sprint for 15 seconds

2. Kettlebell snatch 10 reps per arm

3. Burpees for 10 reps

Repeat for 5 or 6 rounds , rest between rounds ( time depending on individuals conditioning )