3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

“Joy”, for time:

70 Burpees
60 Sit-ups
50 kettlebell swings at 1.5pd/1.0pd
40 Pull-ups
30 HSPU

“Helen”

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups

750m row - 3:31

then…

25 sit-ups
15 kettlebell swings (1.5/1.0) - used 12 kg
5 handstand push-ups - scaled to piked push-ups on 20" box

AMRAP 15

Score 4 rounds + 9 sit-ups

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

3 rounds for time:
- 400 meter run (did 400M row)
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

“Joy”, for time:

70 Burpees
60 Sit-ups
50 kettlebell swings at 1.5pd/1.0pd
40 Pull-ups
30 HSPU

“Helen”

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups -- MOD Blue Band

My time was 12:16 today. Beat my PR by a whoppin' 4 minutes. Really busted my butt today. Unbroken kettlebell swings. Now, it's time to work on the pull-ups. I need to figure out this kipping thing!!!!!!

Sprint Intervals:

50 yd sprints (grass/rolling) - 6.40, 6.40, 6.16, 6.03, 6.00, 5.84, 5.99, 5.97, 5.97, 5.91

120 yd sprints (grass) - 3 reps (no time) - full sprint