21-15-9 reps for time of:
Thrusters, 95/65
Kettlebell Swings, 70/53
4 Rounds for time of:
15 Bar-facing Burpees
10 Deadlifts, 225/155
5 Ring Muscle-ups
For time:
75 Double-unders
25/18 Calories, Air Bike
*Rest 5 minutes between workouts
Or, the Dumbbell Version is…
21-15-9 reps for time of:
DB Thrusters, 50's/35's
DB Swings, 50/35
4 Rounds for time of:
15 DB-facing Burpees
20 DB Deadlifts, 50's/35's
5 Ring Muscle-ups
For time:
75 Double-unders
25/18 Calories, Air Bike
*Rest 5 minutes between workouts
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