Every minute, on the minute, for 9 minutes:
Every two minutes, for 10 minutes (5 sets):
Three sets, not for time, of:
32/24kg Kettlebell Swing, 50 reps
15 Ring Dips (with pause)
Coach Alex’s Notes:
Externally rotate at the top of the ring dip. Pause for 2 seconds at the top with your thumbs out and palms forward.