STRENGTH

Warm-up Power Clean + Jerk (to place barbell in back-rack): 3 x 1. Rest 60s.
*If you’re performing the “alternate option” today you’ll forgo this warm-up and rather warm-up all relevant movements.

METCON

For time in teams of 2:
1 Mile Barbell Carry (135, 95)
1 Mile Sledpull Powerwalk (moderate-heavy)
30:00 Time Cap

Alternate Option:
AMRAP 30 – 4 stations of:
50 Yard Sledpush
50 Yard Farmer Carry
50 Yard Stone Carry or Heavy Sandbag or DBall Carry
50 Yard Overhead KB Carry
*Rest as needed between stations and after a completed round (60s)