AMRAP 24
500/400 Meter Row
200 Meter Farmer’s Carry

MCx: 70/53

MAx: 400/350m, 53/35

MVx: 375/300m, 35/26

GOALS + GUIDANCE: Complete the row in 2 minutes or less, then choose a heavy weight for the farmer’s carry. You may have to take a quick pause at the 100 meter mark. […]

EMOM 12
Min 1: Max Alternating Pistols
Min 2: 200 Meter Run

MAx: pistols to bench/ball, 150m

MVx: lunges, 100m

GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, target 20 in the minute before running 200 meter in the 2nd minute. Expect your legs to feel heavy the first […]

8 x AMRAP 2 (alternate amraps)
AMRAP 2:
1 Round of “DT”
Max Burpee Over Bar in Remaining Time

Rest 1 Minute

AMRAP 2:
1 Round of “Cindy”
Max Plank Hold

MCx: 155/105
MAx: 115/75, 5 strict (band) pull ups, 10 knee push ups
MVx: 75/55, in+outs, 5 ring row, 5 knee push ups, 10 squats

GOALS + GUIDANCE: […]