1.  Snatch Balance + OH Squat:

work up to a heavy set

 

2.  3 Rounds:

  • Snatch Deadlift x 5 (start @ 100%, can go up)
  • Curl + Press in Split x 8 each side
  • Plate Rainbows x 10

3.  “Helen” WOD

3 Rounds For Time:

  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups

Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.

Scaling
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 (1/.75 pood)
9 jumping pull-ups