500-m Row 20 Pull-ups Rest 2 min. 3 Rounds

100-m Single-Arm Farmers Carry (32/20kg.) 10 Box Jumps (60/50 cm.) 10 DB Front Squats (one DB/KB) AMRAP 10 min. *Find heavy Single-Arm Farmers Carry first.

1-15 Deadlifts (50/35 kg.) 15-1 Shoulder-to-Overhead

Back Squat 4-4-4-4-4

2 min. Shuttle Runs (10 m) 2 min. Toes-to-Bars 2 min. Shuttle Runs (20 m) 2 min. Handstand Walk 2 min. Shuttle Runs (10 m) 2 min. Air Squats 2 min. Shuttle Runs (20 m) 2 min. Burpees

2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. V-ups 3 Rounds