Helen

First the warm up, and then no running as that was part of the workout.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

My time was 31min.
I managed to keep a 10min mile pace for all three runs. It was faster than I'm used to, but I just kept focused on the fact that I only had to do a quarter mile.
I tried swings...but I didn't look them up and so didn't do them properly. Still though, 25# dumbell in each hand, and swung up past shoulder level. Not too shabby.
The pull ups were done on the assist machine with 100# assist.

Not too shabby, and definitely a good workout.

After, I did incline bench, 3x5, 75-85-95-105-115
Then back squats, 5x5, 65-75-75-75-75