Warm up
3 rounds for time

Run 200m
10 push ups
8 suitcase deadlifts(light)
2 wall walks

40 min AMRAP
Run 400m
2 rope climbs
:30 hollow hold
Farmer carry 80ft(pick load)
Dbl OH Kb walk 40ft ( pick load )
50 double unders
10 pushups

Intent- this should be done at a comfortable flow pace. take it easy and enjoy its a long one.

  • substitute rope climbs with 5 pull ups and double unders with 100 single unders