AMRAP 20 min 50m DB farmers carry (22.5/17.5kg) 25 sit-ups 100m DB farmers carry 30 V-ups 150m DB farmers carry 35 MB Russian twists (9/6kg) 200m DB farmers carry 40 sit-ups

For time 2-4-6-8-10-12 500m row Squat snatch Men: 90-80-70-60-40-30 Women: 60-50-40-30-20

1-k barbell carry 3-k row 400-m Bear walk – done together 100 deadlifts 100 wall ball (9/6kg) 800-m KB carry (32/24 kg)

For time: 6-8-10-12 Front squats (50/35kg) GHD sit-ups Straight into a 1-mile run

1 round every 2 minutes x 10 rounds 30 Double-unders 20 DB rev. lunges (2×22.5/15kg) 10 DB push press

AMRAP 15 min 1 power snatch (70/45 kg) 1 rope climbs Add 1 rep of both each round Rnd 2= 2 PS + 2 RC