3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Post time to comments.
For the dumbbell swings you would hold one dumbbell with both hands. If you do not have a dumbbell I suggest you use a gallon jug filled with water or sand. The movement will be the same as the kettlebell demo. Remember, even though you are using a lighter weight you should still use a powerfull explosion of the hip to drive the weight up. Your arms are only used to control the weight at the top and pull it back down.