WOD

Using a running clock

Every 4 minutes on the minute for 7 rounds
complete the following for time

15 Pull-ups
15 Kettlebell swings 32/24 kg
200M Run

Scale each movement appropriately to give yourself about two minutes rest in each round

Workout notes

Today’s workout is a seven round interval workout with a potential for a high volume of pull-ups and kettlebell swings.  Ideally you scale all three movements so you can treat each round as a short sprint with around  a 1:1 work rest ratio.  For the pull-ups that might mean scaling the total number of reps in each round or using a band.  Ring rows are also an option.  If you do attempt fifteen pull-ups in each round you are looking at over 100 total reps so keep that in mind.  If that total number is well outside of your capability scale the volume to 10 reps per round or less if needed.  For the kettlebell use a weight that you can complete 15 reps in at most two sets.  From there you’ll set out on a run to the cage and back.  Ideally you finish the run in less than a minute to keep the intensity high.  That distance can be scaled as well of course.