Use strict Movements for all the work below…
3 Rounds NFT
8 Seated Strict Double Bell Press
6 Chin Ups (hands touching and use a bar high enough to maintain a hollow body position the whole time)
6 Ring dips w. 2 second pause in the bottom position.
8 Pistols or single leg squats to a box / leg. Add weight if possible or a plate under the heel if needed.
6 Double Bell Deadlift/Leg 2 second pause with back leg parallel to the ground. DO NOT let the bells touch the ground between the first and last rep.
50 Russian KBS 35/50#
40 Wall Balls 14/20#
*5 burpee penalty for putting down the kettlebell or medball once picked up…