Perform five, three minute rounds of the following :
- 5 x Bench Press @ 73kg
- Rest 30 seconds
- 5 x Dumbbell Rows @ 24kg per arm
- Rest until the 3 minutes is over
Then
- 100 x Kettlebell Swings @ 24kg
- Each time you need to break do 10 situps
Result: 100 KB swings accomplished in 5 rounds: 35-50-65-80-90-100. and took 6:19.