Heavy Metcon 16/11/2106

Do some Mobility then grab a KB please.

Single arm swing x5

Single arm clean x5

Single arm squats x5

Single arm press x5

Then with a partner

Working through the following in any order with max 5 reps each

100 Bench press @75@bw

100 Deadlifts @1.25bw

100 Power cleans @75@bw

100 kcals bike

100 kcals rower

100 Ring rows (horizontal)

100 KB walking lunges (heavy)

On min 0-3-6-9-12-15-18-21-24-27

Stop pick up your KB and work through 1 round of the complex then back to where you left your exercise.