Strength: Back Squat

4x3 @ 85%

2 min rest between sets.

Met-Con: Helen

3 Rounds For Time:

400m Run

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.