Wednesday – November 18


4 sets – one-arm seated kettlebell press – 8-12 reps each arm


10 minute AMRAP:
10 double-arm kettlebell swings 32kg
10 goblet squat 32kg
10 dynamic pushups
10 pullups

Cashout: 4 Rounds
30s V-ups
30s rest



  1. Cash in- 8×4 l/r @ 24kg

    WOD: 5 rounds @ 32 kg

    Cash-out- 20, 20, 16, 15

    Good stuff. This was a classic KB complex! I love it.

    Just a question – are you trying to incorporate a Unilateral Strength segment in your programming, using Presses and Bulgarian split squats I keep seeing pop-up? If so, I love it!

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