Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats (scale to air squats, 2:1 ratio)
20 Kettlebell Swings, (53lb/35lb)
10 Handstand Pushups (scale to DB shoulder press)
Then,
Run 800m
Scale Option:
Hero WOD Lite: Half-Schmalls (for time)
Run 400m
Then 1 Round of:
50 Burpees
40 Pull-ups
30 One-legged Squats (scale to air squats, 2:1 ratio)
20 Kettlebell Swings, (53lb/35lb)
10 Handstand Pushups (scale to DB shoulder press)
Then,
Run 400m