Kettlebell Fitness Complex (slightly advanced workout)

Hammered the KB class tonight...like damn I almost felt bad.

warmup
protocol single, both arms
clean 1:30, press 1:30, long cycle 1:00, snatch 1:00

prot doubles
long cycle 2:00/1:00/2:00

core
TGU's 2:00 each arm

lower
double kb front squat 40s, alt lung 40s, farmer carry 1 lap
repeat 3 times

upper
double kb bentover row 40s, alt press 40s, double twist 40s
repeat 3 times

swing finisher
double 30s ON, 15 rest