For Time :

200 m Run

15-12-9

Shoulder Press (PVC-45 lbs) (empty bar)

AbMat Sit-ups (or normal Sit-ups)

KBS (1-1/2 pood)

Notes:

15-12-9 means that you’ll do 15 rep of shoulder press then 15 rep of sit-ups then 15 rep of Kettlebell swing Then you start with 12 rep of shoulder press then 12 rep of sit-ups then 12 rep of Kettlebell swing and finally 9 rep of shoulder press then 9 rep of sit-ups then 9 rep of Kettlebell swing