For time:
Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups
♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball
Beginner Option:
For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups
♀ 8-kg KB, 6-lb ball
♂ 12-kg KB, 10-lb ball
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