A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Pull-Ups
800 Meter Run
10 Pull-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
800 meter Run
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 –Wall Slides 15-20 reps
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
