Move

25 Min AMRAP:

5 Ring Rows
10 Kettlebell Deadlifts
200m Run (or 600/500m Bike)
Rest 1 Min

Train

“Shell Shocked”

6 Rounds (30 Min Cap):
9 Strict Pull-ups
21 Kettlebell Swings @ 24/16
400m Run
Rest 1 Min

Stimulus

Select a pull-up progression you can do in 2-3 sets max. Kettlebell swings can be broken up, choosing Russian or American swings based on mobility and core stability. Rounds should be completed in 4 mins, plus 1 min rest, to complete under 30 mins total