WOD

EMOM x 4 Rounds for reps of:
Min 1: Max Ring Dips
Min 2: Max Russian KB Swings
Min 3: 15m/ 50' Handstand Walk or 40sec Handstand Hold
Min 4: Max Calories on any machine
Min 5: Rest

Weight: ♂︎ 24kg♀︎ 16kg

Score= max reps movements added together (not the HS Walk/ Hold).
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Competition Option:
♂︎ 32kg ♀︎ 24kg | 30m Handstand Walk
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Workout Intent:
To improve your muscular endurance and stamina. Do banded ring dips if you can't do 5-10 reps unbroken. Aim to hold on to the kettlebell for as long as possible each round. Empty the tank each round on the rower.