A. Every 2:30 min for 15 minutes (6 sets)
10 x double Kb deadlifts
8 x double Kb cleans
6 x double kb front squats
4 x double kb stoh

*Frst 3 sets can be used as warm up sets, last 3 sets should be tough. Each complex should be done without putting the weights down

B. Every 1:30 x 3 rounds
1st 20 x oh lunges (dumbbells or kettlebells)
2nd 15 x strict leg raises (slow)
3rd 10-12 x australian pull ups