At the Gym

AMRAP40
500 m row
100 m farmers carry
500m row
25 weighted box step overs
500m row
100 m single arm over head carry (change arm after 50m)

*Practise pacing - check your time after round 1 and try to keep that same pace until the end. This is a long one so don’t go crazy on that first round. 😉

Anywhere

For time:
400m run
20 burpees
400m run
18 burpees
400m run
16 burpees
400m run
14 burpees
400m run
12 burpees
400m run
10 burpees
400m run
8 burpees
400m run
6 burpees
400m run
4 burpees
400m run
2 burpees

*This is a half version of one of Mikko Salos workout couple of years ago. Total of 4km run and 110 burpees - good time to practise pacing! ;)