1) 7 min. AMRAP:
- 30 meter KB/DB Farmer's Carry @ heaviest weight possible and maintainable
- Shuttle Run x 3 Total trips from outside door to dumpster and back
- Push-Up Plank Hold x 15-30 seconds

. . . 3 MINUTES REST. . .

2) 7 min. AMRAP:
- 30 meter/arm KB/DB Waiter's Walk (one arm overhead carry) @ 20-53/15-35 lbs.
- 10 Cal. Bike or Ski
- 10 Hollow Rocks

. . . 3 MINUTES REST. . .

3) 7 min. AMRAP:
- 30 meter Double KB/DB Front Rack Carry @ 20-53/15-35 lbs.
- 10 Cal. Row
- Bear Crawl x 1-2 lengths of the floor (down = 1 length/ down and back = 2 lengths)

. . . 5 MINUTES REST. . .

4) 10 min. AMRAP:
- 20 (total) KB/DB Step-Ups (10/Leg) @ 20 inches and 15-35 lbs.
- 15 DB/KB Strict Press @ same weight as step-ups
- 10 Cal. Row/Bike/Ski