A. Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311
B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters
C. Optional Finisher
For time:
500 Meter Row
A. For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
B. Optional Finisher – For time:
500 Meter Row
A. For time:
60 Wall Ball Shots (30/20 lbs)
20 Ground to Overhead (135/95 lbs)
10 Muscle-Ups
Rest 4 minutes, and then…
B. For time:
160 Double-Unders
80 Kettlebell Swings (32/24 kg)
40 Toes-to-Bar
Rest 4 minutes, and then…
C. For time:
50 Burpee Box Jump-Overs (24″/20″)