kb push press - 5 reps right arm
kb swing - 30 reps
5 rounds for time, rest exactly one minute between rounds. 5 burpee penalty if you put the KB down at any time between the 1st rep of the push press and the last of the 30 swings each round, paid immediately. Meaning once you pick it up, don't put it down until the end of the entire round, or you do 5 burpees. You may rest the weight in any position you choose, just not on the ground, box or other object in the gym.
Go as heavy as you can, using the same KB for the push presses and swings. Record KB weight and total time to complete the entire workout.
Warmup: 4 rounds of: 200 meters (alternate row and run), inchworm into 2 piked pushups x 5, 20 jumping squats, samson stretch 15 seconds R&L
Cool down: Trainer's choice
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