For Time:
100m Double KB Front Rack Carry (2x24/16kg)
50 Wall Balls (9/6kg)
40 KB SDHP (24/16kg)
30 Burpee over KB
Rest 3min then go over to next part
3 rounds of:
100m Farmers Carry (2x24/16kg)
10 Burpee over KB
10 KB SDHP
10 Wall Balls (9/6kg)
(22min cap)
35min for continuous effort of:
2min at easy pace
30s SA KB OH Carry Side Steps / side
90s at moderate pace
30s Active Hang
30s at fast pace
- without rest transition from fast pace back to easy pace -
(Easy pace should be a pace at which you can talk without a problem, moderate pace talking gets more tough and at the fast pace you shouldn't be able to talk, bot no sprint! - Goal is to keep the paces consistent the whole 35min)
Work up in weight (if possible) for all 6 sets of:
6-8 Goblet Squats @3211
30-60 sec. Rest
5-7 Body Row @2222
60 sec. Rest
EMOM 9 Min
1. 30 sec. Bent-over rev. Flys
2. 20 sec. Hip Air Planes/Each side
3. 30 sec (elev.) Push ups @3111