Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees
5 x 8 @55% of your DL 1RM
6-12 Ring Dips (weighted, if possible)
--> After each set of RDLs - including warm ups
400m run (buy in only)
USSR KBs (88/70)
If you complete 21-15-9 go back to the set of 21 and continue. The run is only a buy in and does not repeat. Score is total reps (not including the run).
"Core & Booty Builder"
10 Hip Thrusters (AHAP)
:30 Suitcase Hold (each side, AHAP)
rest as needed between rounds
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