2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Establish 3RM Deadlift*)
2 SETS
100ft Kettlebell Farmers Carry (32/24kg)
10 Bar Muscle Up
100ft Kettlebell Farmers Carry (32/24kg)
10 Bar Muscle Up
100ft Kettlebell Farmers Carry (32/24kg)
10 Bar Muscle Up
100ft Kettlebell Farmers Carry (32/24kg)
-Rest 2:00 b/t Sets-
total time cap:18mins
INDEPENDENCE (Intermediate)
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
(KG conv: 22.5/15)