Warm-up: 3 rounds of the following for quality
5 dead hang pullups
5 light KB swings
30 seconds of rowing
Conditioning: 9’ (3 x 3’) Inside of a 3 minute interval, do the following:
2 Deadlifts @ 80-85%
13 Kettlebell swings (72/53)
Use remainder of time to rest.
Note: These are short interval sprints with plenty of time for recovery. You should be able to go all out on all three of these and really flex your skillz. Note your fastest time of the 3 sets. That’s your score for the leaderboard. Substitute jumping bar MU or 2 pull-ups + 2 dips for 1 MU.
Cash out: 400m group walk
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