Compete

For Time:
1,200 Meter Row
63 Kettlebell Swings 35/53
36 Pull Ups

*Score = Time it takes to complete the workout
[Time Cap = 15 Minutes]

Train

For Time:
1,200 Meter Row
63 Kettlebell Swings 35/53
24 Strict Pull Ups

*Score = Time it takes to complete the workout
[Time Cap = 15 Minutes]

Sweat

For Time:
1,200 Meter Row
63 Kettlebell Swings 26/35
36 Kipping Pull Ups

*Score = Time it takes to complete the workout
[Time Cap = 15 Minutes]

THEN:

3 Rounds
0:30 Split Squat Left Side (optional weighted with Kettlebell)
0:15 Transition Time

0:30 Split Squat Right Side (optional weighted with Kettlebell)
0:15 Transition Time

0:30 Sit Ups
0:15 Transition Time

0:30 Strict Toes to Bar
0:15 Transition Time

 

AFTER CLASS

5 Sets For Time:
15 Unbroken Power Snatches

 

AT HOME:
For Time:
1,000 Meter Run
63 Dumbbell Swings
63 Sit Ups