For time:
Run 800 meters
Then, 5 rounds of:
2 strict ring muscle-ups
4 strict handstand push-ups
8 kettlebell swings
Then, run 800 meters
♀ 1.5-pood kettlebell
♂ 2-pood kettlebell Post time to comments.
Scaling:
Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.
Intermediate Option / For time:
Run 800 meters
Then, 5 rounds of:
1 strict ring muscle-up
3 strict handstand push-ups
8 kettlebell swings
Then, run 800 meters
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option / For time:
Run 400 meters
Then, 5 rounds of:
2 ring rows
4 assisted push-ups
8 kettlebell swings
Then, run 400 meters
♀ 15-lb kettlebell
♂ 26-lb kettlebell