If Row and API tests are done do Helen:

3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.

Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: 7-8 minutes

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings (1/.75 pood)
9 jumping pull-ups

20 min