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
100-meter jog
- Rest :30-1:00 between sets.

- RX -
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
800-meter run

- INTERMEDIATE -
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
800-meter run

- BEGINNER -
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
400-meter run

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

Post-workout
8 sets:
:20 hollow rocks
:10 rest

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