Helen

Three rounds for time of a 400 m run, 21 kettlebell swings and 12 pull-ups. Rx is a 24 kg bell for men and 16 kg for women, swung overhead. Elite times are under 8 minutes; under 12 is strong. Run the 400 at a pace you can hold three times, and go unbroken on the swings before you worry about the pull-ups.