Warm Up:
– 300m Jog
– 10 Broomstick Good Mornings
– 15 Russian KB Swings
– 10 Empty Bar Dead Lifts (Slow, controlled)
3 x 3 Dead Lift
Ring Muscle Up, Ring Dip or Bar Dip Practice Between Sets
Then
20 Minute AMRAP
– 21 KB Swings @ 24/16kg
– 12 Burpees
– 300m Run