Warm Up:
Run 400m
20 Russian Swings
Run 400m
20 Single Arm Russian Swings

WOD:
5 Rounds for Max Reps of:

In 3 Minutes:
Run 200m, 400m or 600m
In remaining time AMRAP:
Single Arm Russian Swings @ 16/24kg
(switch arms after every 5 or 10 Reps)

1 Minute Rest Between Rounds

* Scale WEIGHT as needed