Back Squat 3×5
Plank Hold or Hollow Hold (alternate days)
3 rounds for time of:
400 m Sprint
? Kettlebell Swing
3 rounds: Sprint 400 as fast as you can.
The time of your run = the number of the KB swings and Pull ups.
If the time is 1:13, first 2 numbers are the KB swings, 3rd is the pull up.
So 11 swings, 3 pull ups. if the time is 2:59 25 swings, 9 pull ups Rest 1 Minute between rounds and go at even :00