5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

•Russian Dumb bell swings can me modified to an odd object Russian swing.

•Strict Pull ups may me modified to bent over rows at a fairly heavy weight. Consider how hard 9 pull ups may be and pick a weight that you may have to break up into 2-3 sets, preferably 2 sets