AMRAP Sprints and Farmer Carries

EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Slam Ball (30/20), Pull-Up Bar, (weight for Pistol)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 ea. side 1-Arm KB Deadlift

*10 KB Swing

*10 Hand Release Push-Up

*10 Squat Thrust

*10 Jumping Pull-Up (from ground)(mod: from box)

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2 Rounds for Total Reps -

5 Min. AMRAP -

1-2-3-4-5, etc x Burpee

2-4-6-8-10, etc x KB Swing (c: 70/53, p: 53/35, f: 35/26)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat

5 Min. AMRAP -

1-2-3-4-5, etc x Burpee Pull-Up (mod: Burpee-Step Up to Box-Jumping Pull-Up)

2-4-6-8-10, etc x alt KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat

5 Min. AMRAP -

1-2-3-4-5, etc x Slam Ball Burpee (“Slurpee”)(30/20)

2-4-6-8-10, etc x alt Pistol (c: weighted)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat