Carries

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

7 Rounds for Time

• 4 x 25m Farmers Carriers (53s/35s)
• 23 Wall Balls (20/14)

cash out: 1776 meter Row

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

25 min AMRAP

• 500m Row
• 50m Med-Ball Shoulder Carry (80/50)
• 25 Sit-ups

30min AMRAP

• 300m Run
• 100m Farmer Carry (53s/35s KB)

10 rds For Time (30min Cap)

• 500m C2 Bike
• 50m Shoulder Ball Carry (80/50)
• 15 Air Squats
• 250m Ski Erg
• 50m Bear Hug Ball Carry
• 15 Air Squats

50m = 1 down and Back on Basketball Court

For Time:
I Go You Go
1 rep..2…3 – 8

• Front Squats (115/55)
• Push Jerks

Each partner must complete the above and then split the following between rounds

• round# x 100m of Ski
• round# x 50m Farmer Carrier (53/35 kettlebells)

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups