5 rounds
- 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
- 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)
For time
- 8 x Seated Ring Muscle Ups
- 16 x Deadlifts @ 220lbs/100kg
- 32 x Toes to Bar
- 16 x Deadlifts
- 8 x Seated Ring Muscle Ups
Results: Metcon 17:42. Most of the time was on the Muscle Ups.