EMOM for 12 minutes
- Odd Rounds – 3 x Ring Muscle Ups
- Even Rounds – 3 x Pistol Squats per leg (complete all in one leg then do other leg)
Then for time
- 5 x Kettlebell Swings @ 32kg
- 50 x Abmat Situps
- 10 x Kettlebell Swings
- 40 x Abmat Situps
- 15 x Kettlebell Swings
- 30 x Abmat Situps
- 20 x Kettlebell Swings
- 20 x Abmat Situps
- 25 x Kettlebell Swings
- 10 x Abmat Situps
Results: Metcon 10:52.