Build up to a heavy set of 3 and back off to a heavy set of 10.
Every 4 mins for 12 mins do:
8 L/8 R Single Leg Dumbbell Romanian Deadlifts, pick load
10 Banded Push-ups
20 Banded Lat Pull Downs
Optional Post Work
Every :10 secs for 3 mins:
1 Double Kettlebell Clean & Jerk (44/26)
The remainder of the :10 sec window hold the kettlebells in the front rack. Continue till the clock hits 3 min.