Back Squats 3×6
*Then, 1 Drop set, Max Unbroken PERFECT reps at 50% of heaviest 6 reps


3 Rounds For Time
400 meter Run
21 Kettlebell Swings
12 Pull-Ups

*If comfortable with it, these swings are American style

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
9 jumping pull-ups