Metcon

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Weightlifting

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds