From Steve Maxwell, Masters BJJ World Champion 

Here's the challenge.Select the proper weight kettlebell(anyone over 175 should use 24kg unless you are a begginner). Perform the following four exercise circuit without putting the kettlebell down.You hold the bell the entire time.
1.clean/press(each press is preceded by a clean)10 reps right and 10 left
2.overhead squats-10 right and 10 left(get that butt deep)
3.windmills 10 right and 10 left (keep the legs straight and palm the floor)
4.swing style snatches 10 right and 10 left
Try to get done in 6 minutes or less,but don't use sloppy form.
Now after a brief rest,go through again.Your goal is three circuits.

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