Buy in: 200 m Farmer's Walk 30kg/20kg-ish/hand

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks
10 Box Jumps
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Buy out: 200 m Farmer's Walk 30kg/20kg-ish/hand

Keep good posture on the Farmer's walks: chest up, shoulderblades down, no hanging with the neck.

Pistols: weight on the heels. Scale to on the box if needed. No rubber bands.

Double-Unders: if you can do 32 in two sets, go for Doubles, otherwise x3 with Sinlge-Unders. 5 minutes go fast.