Buy in: Run 800 meters. 10 reps-Band shoulder complex, band pull aparts, band no money drill. Mobilize.
copied and pasted from CrossFit.com:
Complete as many rounds as possible in 20 minutes of:
4 handstand push-ups
8 kettlebell swings
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.