Fitness

Metcon
A. 2 Sets of:

15m OH Yoke Carry

Metcon
B. 2 Sets of:

15m Yoke Carry

Metcon
C. 1 Set of:

2 rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold

Rest 60 seconds, and then…

2 rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Metcon
D. 7:00min AMRAP of:

10 SB Squats
20m SB Carry

Performance

Metcon
A. 2 Sets of:

45m Farmers Carry(turn every 15m) AHAP

Metcon
B. Finish the following with adequate rest between sets:

4 Hand-over-Hand Sled Pulls
4 Reverse Sled Drags
4 Prowler Sprints

Each set has to be with Max Effort