EMOM for 10 minutes
- 3 x L-Sit Ring Pullup
Immediately followed by… Every 30 seconds for 5 minutes (5 reps per side)
- 1 x Alternating Towel/Rope Pullup (alternate top arm per round)
Then 5 rounds for time
- 24 x Alternating Dual Kettlebell Rows @ 14kg per hand (12 per arm)
- 12 x Dual Kettlebell Front Rack Squats @ 14kg KB per hand
- 6 x Alternating Dual Kettlebell Overhead Press 14kg KB per hand (6 per arm)
Then as finisher, as fast as possible, 3 rounds of
- 10 x Pike Lift
- 10 x Pike Lift over Kettlebell
- 10 x Russian Twist (no weight)
Resutls: Metcon 6:56.