– Metcon: The goal today is to focus on a roughly 60% sustainable effort for the duration of the 30 mins.


With a 30:00 Running Clock:
2k Row
Then with the remaining time max rounds of:
100 meter Farmer Carry (70, 53)
50 meter Double KB Front Rack Carry (70, 53)
100 meter Sled Drag (moderate weight)
Rest as needed between rounds.
*Scale loading as needed – these should be UB Sets.


Spend 5 Minutes on working on the muscle group that you feel is lacking perform a single-joint movement for 3-4 sets of 10-15 reps. Coaches should be able to direct you with this.