1.  L-sit: Accumulate 3:00

*rest as needed, then do #2

2.  10-9-8-7-6-5-4-3-2-1 reps for time of:
-2 pood Kettlebell swing (use appropriate weight for 55 reps)
-Ring dip

 

*if you cannot do ring dips here are some good modifications

 

Paul Mc: 65# DB 6:53

Thanh: 25# DB 6:58

Red: 36# KB, assisted ring dips (feet held behind

him by one of us)  6:12

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