Squat 3×5 (add 5lbs to last workout)
Weighted Push Up 3×10 (add 5lbs to last workout)

8 rounds for time of:

100 meter run
8 Kettle Bell Swings
8 Pull Ups

select the appropriate size kettlebell and the runs are supposed to be FAST

Run Barefoot?

In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body. Image and Text Courtesy of CrossFit.com

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