5 Rounds
150 Meter Farmers Carry
30 Sit Ups

MCx: 53/35
MAx: 35/26
MVx: 26/18, 20 sit ups

GOALS + GUIDANCE: Grippy Mc.Gripperson! The farmer’s carry Is going to add up. Make sure you hook grip the kettlebells to save your forearms. You’ll likely break 2-3 times. Shake your arms out on the […]

With a Partner
50-40-30-20-10 Calorie Row
100-80-60-40-20 Burpees

MVx: in + outs

GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend no more than six minutes on the set of 100, and decrease the time domain by :90 every round. Target 30 minutes (35 min cap.)

GOALS + GUIDANCE: You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred.

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)