For Time
(Comp)
20 Alternating Russian KB Swings 1/1.5p
1 Bar Muscle Up
18 Alternating Russian KB Swings
2 Bar Muscle Ups
16 Alternating Russian KB Swings
3 Bar Muscle Ups
14 Alternating Russian KB Swings
4 Bar Muscle Ups
12 Alternating Russian KB Swings
5 Bar Muscle Ups
10 Alternating Russian KB Swings
(Fitness)
20 Alternating Russian KB Swings 1/1.5p
1 Strict Pull-up + 1 Ring Dip
18 Alternating Russian KB Swings
2 Strict Pull-ups + 2 Ring Dips
16 Alternating Russian KB Swings
3 Strict Pull-ups + 3 Ring Dips
14 Alternating Russian KB Swings
4 Strict Pull-ups + 4 Ring Dips
12 Alternating Russian KB Swings
5 Strict Pull-ups + 5 Ring Dips
10 Alternating Russian KB Swings
(Bootcamp)
10 Alternating Russian KB Swings
1 Pull-up + 1 Box Dip
9 Alternating Russian KB Swings
2 Pull-ups + 2 Box Dips
8 Alternating Russian KB Swings
3 Pull-ups + 3 Box Dips
7 Alternating Russian KB Swings
4 Pull-ups + 4 Box Dips
6 Alternating Russian KB Swings
5 Pull-ups + 5 Box Dips
5 Alternating Russian KB Swings