With a partner…one working at a time…reps split any way.
250 Metter Farmers Carry then 60 Alternating KB Snatches (54/35)
50 Box Jumps (24/20)
40 no squat wallballs (20/14)
30 Burpees
20 Stone over Shoulder
10 walking lunges w/KB then…250 Meter Farmer Carry
With a partner…one working at a time…reps split any way.
250 Metter Farmers Carry then 60 Alternating KB Snatches (54/35)
50 Box Jumps (24/20)
40 no squat wallballs (20/14)
30 Burpees
20 Stone over Shoulder
10 walking lunges w/KB then…250 Meter Farmer Carry
“A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups”
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups”