Time: 20

200m Run
10 Ring Rows
10 Banded RDL
10 Box Push-ups
10 Russian Kettlebell Swings

Part 1
Time: 20
Primary: Plumbing - Secondary: Electricity

14 Minute EMOM Alternating:
1:2-5 Ring Muscle-ups-> 2-8 Strict Ring Dips -> Banded -> accumulate as much time in 30s Jump to Stabilize
2:12-16 Kettlebell Snatch 53/35->44/26->One arm swings->Russian Kettlebell Swings

Members should use this workout to build strength and capacity in Rings and Kettelbells. Use their Kettlebell/Ring level in order to scale correctly. If they still haven’t tested kettlebell yet, scale in order to hit 16 reps unbroken on every interval.

Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing

4 Rounds (18 minute Cap)
200m Run
20 Dumbbell Snatches 50/35->35/20->25/15
12 Push-ups->To Box
50 Double-unders

Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that DB snatches are done in no more than 2 sets. Members should expect localized burning/fatigue in back and shoulders.

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