Strength: Back Squat
4x3 @ 85%
2 min rest between sets.
3 Rounds For Time:
21 KB Swings (53/35)*
12 Pull-Ups (scale to difficult ring-rows that you can barely do unbroken)
10 Burpee penalty for every time you break on the KBS. All payable at the end of your last set of pull-ups.. Your time for the WOD is not when you finish the pull-ups if you have a penalty to pay. Complete your burpees that were awarded to you and your ego, then you're done.
In this classic CrossFit benchmark workout, choose a weight that allows the first set of 21 KBS to be done unbroken without a doubt. Breaking the KBS into sets makes this workout easier, so go harder by going unbroken!
If rowing, row 500m per round.