Strength

EMOM for 10 Minutes

Odd  Max Set of Strict Pull-Ups
Even 20 Seconds of Pistols

For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands.

WOD
1000M Row
50 Box Jumps 24/20″
75 Kettlebell Swings 24/16kg

Start this workout in heats!  This workout is a sprint but  be sure to save something during the row for the rest of the workout!

Off Ramp WOD
1000M Row
50 Box Jumps or Step Ups
75 Kettlebell Swings

Scale this workout by box height and kettle bell weight.  Think about breaking the swings up into multiple sets and resting as much as you need, or try doing “drop sets” where you start with a big number then do progressively smaller sets until you are finished E.g. 30-20-15-10.