Round 1: Collect as many reps as possible of muscle-ups (rx'd) or pullups (scaled) in 4:00 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:00 on the run. Round 2: switch places.
Rest one minute.
Round 3: Collect as many reps of handstand pushups (rx'd) or heavy kettlebell swings (scaled to your ability) in 4:15 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:15 on the run. Round 4: switch places.
Rest one minute.
Round 5: Collect as many reps as possible of burpee box jumps (rx'd 30/24) or burpee box jumps (scaled 20/16) in 4:30 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:30 on the run. Round 6: switch places.
Enjoy!
This is a proper kettlebell swing:
Note that Rodney is at full extension, arms locked out,
head through arms, and bottom of the kettlebell is pointed upward.
Anything less is bad form and NO REP!
