8min AMRAP
Pick up something to carry by farmer's carry style. One object per arm.
You can use training bags stuffed with books, sand(in plastic bag of course) etc. or buckets stuffed with sand or water etc. Be creative.
Walk as long distance as possible.
Post your object, weight and distance to comments.

run 400m
remaining time row calories
rest 3 min

run 400m
remaining time echo bike calories
rest 3 min

run 400m
remaining time bike erg calories

RestDay

Warm up
1:00 Rowing
1:00 Ski Erg or 5 reps of inch worm with push ups
1:00 AB / Bike Erg
Do some short streching after 3 min easy pace part
then
second round with :45 work and moderate pace
and do some more streching and start wod

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-

4 sets of 5 Deadlifts
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @75%

Superset
4 sets alternating;

10/arm x Single Arm DB Floor Press
Rest 1:00
10/arm x Alternating KB Gorilla Row
Rest 1:00

Build to a heavy split jerk from the rack

Deadlifts
10 @ 70% of 1RM deadlift
8 @ 80% of 1RM deadlift
6 @ 85% of 1RM deadlift
4 @ 90% of 1RM deadlift
2 @ 95% of 1RM deadlift

OH squat
6 x 2 @ 80% of 1RM overhead squat

For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge 
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: 22.5 / 15 kg's

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. 

Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan