Predictibility

For time:
Run 1200 meters (2 laps)
63 Kettlebell swings, 1.5 pood (women 1 pood)
36 Pull-ups
Run 800 meters (2 laps)
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters (1 lap)
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Gym:
Press 3x5 (add 5 lbs to last workout)
Ring Dips 5 x max reps

Scaling options:

Pack:
For time:
Run 800 meters (2 laps)
45 Kettlebell swings, 1.0 pood
24 Pull-ups ( beginner or assisted okay)
Run 600 meters (1 lap)
21 Kettlebell swings, 1.0 pood
12 Pull-ups (beginner or assisted okay)
Run 200 meters (1 lap)
14 Kettlebell swings, 1.0 pood
6 Pull-ups (beginner or assisted okay)

Women - 20-25 pounds

Puppies:
3 rds
Run 200-400 (1 lap)
14 Kettlebell swings
6 Pull ups (beginner or assisted)

Joe should use 75lbs for press, Melissa uses 2 20lb dumbbells and finishes off with 15s.