Pullups then KB Rows, Squats and Presses

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.