RX
AMRAP 15:
200-m run
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)

INTERMEDIATE
AMRAP 15:
200-m run
100-m DB farmers carry (20/35 lb)
20 DB front squats (20/35 lb)

BEGINNER
AMRAP 15:
200-m run
100-m DB farmers carry (10/15 lb)
20 DB front squats (10/15 lb)

SKILL WORK
Pre-workout:
3 sets:
12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible.