A Shift

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Flip a power block over and grab handles on bottom to use as kettlebell

Watch video in demo link to learn Kettlebell swings.

Advanced use 55 lbs
Intermediate 40 lbs
Beginner 30 lbs