1 set:
10 ring rows
10 kettlebell deadlifts

1 set:
5 ring rows (more challenging)
5 single-arm Russian kettlebell swings/arm

2 sets:
2-5 strict pull-ups
10 Russian kettlebell swings
1:00 bike
- Rest :30

- RX -
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
2500m bike

- INTERMEDIATE -
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
2500m bike

- BEGINNER -
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
1500m bike

- MASTERS 55+ -
For time:
25 strict pull-ups
50 Russian KB swings (35/53 lb)
800m run

Post-workout
8 sets:
:20 hollow rocks

:10 rest

:30 weighted march in-pace
:10 rest

• Bear hug the sandbag to your chest. As you march, pick your knees up as high as you can. As soon as you finish the 30 rest, prepare for your hollow rocks.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

For time:
25 double-DB hang power cleans (35/50 lb)
50 single-DB swings
800-meter run

5 rounds for time:
24/30-calorie bike
- Rest 2:00 between rounds.