WOD

2 Rounds for time of:
400m Farmer's Carry 53/35
200m Front Rack Carry 53/35
100m Overhead Carry 53/35

*Men use 2 53-pound kettlebells & women use 2 35-pound kettlebells for all movements.

3 Rounds for time of:
400m Run
30 Second L-sit
20 Pull-ups, Strict
10 Deadlifts 335/235

EMOM 10 minutes of:
Odd: 25 Air Squats
Even: 10 Handstand Push-ups, strict

EMOM 10 minutes of:
Odd: 25 Air Squats
Even: 10 Clean & Jerks 135/95

*No rest between EMOMs

For time as a 2-person team:
Run a 10k

Tag out with your partner every 800m until each person has run a 5k.

Then each member will warm up and establish a 1RM Back Squat.

AMRAP 3 minutes of:
10/7 Calories Rowing
5 Ring Muscle-ups

AMRAP 3 minutes of:
Burpee Pull-ups, 12" Reach

AMRAP 3 minutes of:
30 Double-unders
10/7 Calories Assault Bike

AMRAP 3 minutes of:
10 Knees to Elbows
5 Kettlebell Swings 70/53

*Rest 3 minutes between each