Warm-up:
500 Meter Row
10 MB Cleans
10 Box Jumps
10 T2B or K2E
5 Burpees
5 Dips
WOD:
A) 5-5-5-5-5 Back Squat
B) 15 Ring Dips
30 Air Squats
45 Abmat sit-ups
60 Burpees
45 Abmat Sit-ups
30 Air Squats
15 Kettlebell Swings (2/1.5 pood)
Athletes will stagger start every 60-90 seconds. Use a heavy weight on that final set of KB swings, it should be challenging.
Technique Videos
This is one of the better videos on training transitioning from K2E to T2B. Here a great video that gives detailed instruction on the back squat, covering both the high bar and low bar variations. Here is a video for some ring dip progressions, 100 burpees in under 3:30, and this link will take you to all you ever wanted to know about kettlebells.
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