For Time

(Comp)
35 Swings 1.5/2p
Run 200m
Rest exactly 2 minutes
25 Swings
Run 400m
Rest exactly 2 minutes
15 Swings
Run 600m

(Fitness)
35 Swings 1/1.5p
Run 200m
Rest exactly 2 minutes
25 Swings
Run 400m
Rest exactly 2 minutes
15 Swings
Run 600m

(Bootcamp)
20 Russian Swings @ manageable weight
Run 200m
Rest exactly 2 minutes
20 Russian Swings
Run 400m
Rest exactly 2 minutes
20 Russian Swings
Run 600m