3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight

then…

10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”

Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.

« »