Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes
Make up Strength
B.
In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
500m Row
C
100 Push ups for time (if you didn't already do this)
