For time: • 400 m Run • 21 Wall Balls 20/14# • 21 Kettlebell Swings 53/35# • 400 m Run • 15 Wall Balls 20/14# • 15 Kettlebell Swings 53/35# • 400 m Run • 9 Wall Balls 20/14# • 9 Kettlebell Swings 53/35# Goal: 10 min.
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.
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