A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Pull-ups
800 Meter Row
10 Pull-ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
(3 sets of each):
Minute 1 – Bent Over Barbell Row (wide grip overhand) 8-10 reps
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Wall Slides x 15 reps