A.
Every 2.30 minutes, for 12.30 minutes (5 sets) of:
Push Press 6 reps @72-82% 1RM
B.
RX
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
30 Burpees
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Time cap 20:00
Scaled
For time:
80 Double-Unders
40 Russian Kettlebell Swings (24/16 kg)
20 Dips
10 Chest To Bar Pull Ups
30 Burpees
10 Chest To Bar Pull Ups
20 Dips
40 Russian Kettlebell Swings
80 Double-Unders
Time cap 20:00
Basic
For time:
60 Single-Unders
30 Russian Kettlebell Swings (12/8 kg)
15 Chair Dips
10 Pull ups / Banded Pull Ups / Ring Row
15 Burpees
10 Pull ups / Banded Pull Ups / Ring Row
15 Chair Dips
30 Russian Kettlebell Swings
60 Single-Unders
Time cap 20:00
