Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + 4 Pull Ups)
Station 3 – 60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Then in teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
Cash Out: 60 Kettlebell Teapots (30L/30R), break up as needed to complete work.