HSPU that KB Workout
Strength
Split Jerk
5 sets of 4 Split Jerks @60% (alternate front foot every rep)- 135
Conditioning
20 minute time cap
1 Burpee penalty for every incomplete rep
Group A
25 Standing Dumbbell Press (#35/20)
Run 400 meters
25 Kettlebell Swings (#35/25)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
25 Standing Dumbbell Press
Group B
20 Handstand Push-ups
Run 400 meters
25 Kettlebell Swings (#55/35)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
20 Handstand Push-ups
Group C
20 Deficit Handstand Push-ups
Run 400 meters
25 Kettlebell Swings (#70/55)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
20 Deficit Handstand Push-ups
Chose B
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