3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups
Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike
5 Rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205
*Rest 5 minutes between workouts
Dumbbell Version…
3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups
Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike
5 Rounds for time of:
50 Air Squats
25 Sit-ups
15 Dumbbell Deadlifts, 50's/35's
*Rest 5 minutes between workouts
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