A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)
B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters
C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds