Teams of 2 – for time:

Partner Run, 800 m

100 Kettlebell Swings, 70/53 lbs

Partner Run, 600 m

75 Kettlebell Swings, 70/53 lbs

Partner Run, 400 m

50 Kettlebell Swings, 70/53 lbs

Partner Run, 200 m

Kettlebell Swings- split as needed

STIMULUS and GOALS
Stimulus for this workout is a grind pace. Athletes should be strategic in the way that they split up work on Kettlebell Swings. Work should be done in large enough sets to avoid excessive time loss from extra transitions but should be small enough volume to where athletes can keep a moderate intensity during their work time without overly fatiguing.

“Death By” – Strict Ring Muscle Up : 1 rep + 1 rep / 1 min

With a continuously running clock perform:

1 Strict Ring Muscle Up in the first 1 min

2 Strict Ring Muscle Ups in the second 1 min

3 Strict Ring Muscle Ups in the third 1 min

… Continuing this for as long as you are able.

Every minute on the minute for 8 minutes, add one rep:
* Advanced: Strict Box Ring Muscle Up
* Intermediate: Strict Toe Assist Ring Muscle Up
* Beginner: Strict Ring Assisted Pull Up (seated)

In minute one, perform one rep. In minute two, perform two reps…until you perform 8 reps in minute 8.

If an athlete hits failure, they will complete a 20-second Box Support Hold for each remaining round