Seven minutes of dead hanging from the rig. Hang you white monkeys, hang.
Then warm up on the bars until you’re ready for three rounds in three minutes of the following triset.
5 Deadlifts 60kg
5 Push Press 25kg
12 KB Swing 20kg
This work load must be completed in 60s three times with good form or you get an accumulating 10 Burpee penalty.
Then rest 60s.
Repeat the above workload three times in twelve minutes.
Then pay your Burpee penalty.