This one is brutal, no fun, just painful :-) Grab two kettlebells so they equal 50-60% of your body weight.
Start your minute timer and Clean and Military Press (no leg bounce) the kettle bells 10 times. However much time is left for the minute you can rest. For example if it took you 35s to do the 10 reps you now have 25s of rest. When the minute expires do it again. You will learn quickly that perfect form will help you get through quickly allowing ample time to rest. Do this for 10 minutes. Here’s an example:
Minute 1: 10 reps and it took 22s, rest 38s
Minute 2: 10 reps and it took 22s, rest 38s
Minute 3: 10 reps and it took 23s, rest 37s
Minute 4: 10 reps and it took 26s, rest 34s
Minute 5: 10 reps and it took 29s, rest 31s
Minute 6: 10 reps and it took 33s, rest 27s
Minute 7: 10 reps and it took 37s, rest 23s
Minute 8: 10 reps and it took 40s, rest 20s
Minute 9: 10 reps and it took 40s, rest 20s
Minute 10: 10 reps and it took 37s, rest 23s
That equates to 100 Clean and Presses in 10 minutes. If you’re on set 5 and you’re under 25s, increase the weight. You can go heavy with good form on this one.
Soreness Rating: Shoulders are sore 2-3 days and you may need help combing your hair the next morning