Yes, there is a full mile of running embedded in this workout, but it’s the pull-up volume that is the key to hitting the intended stimulus of 14-20 minutes with little rest. Find a scaling that allows the pull-ups to be completed in 4 sets max. If you have Rx pull-ups, but getting 80 in a workout seems daunting, consider lowering the volume to something you can complete in 3-4 quick sets, like 10, 12, or 15 reps. Banded pull-ups are another way to scale to keep the volume, but make each individual rep easier. Run hard on all 8 of the 200s and try to set down the KB no more than 1 time (zero would be ideal!) per round.
Kyle works on the power clean. This is right before he snapped the elbows through! 4 rounds for time:
200m Run
20 KB Swings (24/18kg)
200m Run
20 Pull-ups
post finish time and any scaling
