“Slingin’ & Swingin’”
Always start back at the 400 m run.

Level 3
For 3 cycles:
AMRAP in 8 mins of:
Run, 400 m
30/21 Echo Bike Calories
20 American Kettlebell Swings, 1.5/1 pood
10 Kipping Pull-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Level 2
For 3 cycles:
AMRAP in 8 mins of:
Run, 400 m
30/21 Echo Bike Calories
20 Russian Kettlebell Swings, 1.5/2 pood
10 Kipping Pull-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Level 1
For 3 cycles:
AMRAP in 8 mins of:
Run, 300 m
20/14 Echo Bike Calories
20 Russian Kettlebell Swings, pick load
10 Ring Rows

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.