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)
In 12min work up to a heavy set of:
5 reverse lunges (each side - BB in back rack)
--> RPE 9,5
4 sets of:
40sec. ME Double DB FR Squats (go as heavy as form allows for an unbroken set - shoot for 12+ reps)
rest 90sec.
3 sets of:
8-12 Good Mornings
30sec. of plank var. (arm/leg lift off)