15 Russian kettlebell swings
10 Cossack squats
10 Hanging knee raises
5 Rounds for time:
25 GHD sit-ups
25 Deadlifts 60/40kg
3 Rope climbs
Scale rope climbs to 15 strict pull-ups (per round, not per rope climb).
RX+ is 5 rope climbs per round, approach eith caution.
Complete 4×20 reps per arm, switching arms as soon as you finish each set.
5 Ring Rows
2 Hang Snatch
2 Overhead Squat
This is not meant to be heavy, pause in each catch position and move slow and controlled through squats.
If you can’t overhead squat, perform 3 Hang Power Snatches each set.