Kettlebell Swings, Dips, Thrusters and Pullups then Row

5 rounds

• 10 x Weighted Knee Raises from Rings”
• 10 x Sandbag Pullthroughs Total (5 per side)

Then for time for time

• 100 x Kettlebell Swings @ 24kg
• EMOM stop and do 5 x Ring Dips

Then for time

• 100 x Sandbag Thursters @ 30lbs
• EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.