3 rounds for time of:
-Run 400 meters
-21 kettlebell swings (up to 16/24lb)
-12 pull-ups
Scaling
For athletes proficient at pullups, this benchmark workout is meant to push the pace. The swings and pull-ups should be easy enough that you are still able to go fast on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
-Run 200 meters
-15 kettlebell swings (up to 8/12 lb)
-9 jumping pull-ups