E: Farmers vs. Lumberjacks

T: 25 m Bear Crawl
25 m duck walk (low to the ground-walk in a low squat-how low can you go? Stretch out your ankles.)
10 Rolling toe touches w/ PVC pipe
Tuck Jumps X 5

Push up hand walk X 3

:20 Bar Hang

Burpee vertical jumps X3



E: KB Deadlift/Aim and throw

T: Every 1:30 for 12:00 (4 rounds each) perform:

ODD – :30 CTB or Chin Above Bar Pull Ups, :30 T2B or :40-:50 Kipping practice

EVEN – :30 Standard HSPU, :30-:40 Wall Kick Ups/Holds, :40-:50 Kipping HSPU Practice



E: 8:00 AMRAP

7 KB Deadlifts

1 Forward roll

7 Box/Plate jumps

1 Shot at target


T: 20:00 Partner AMRAP

200 Single Unders

100 Ring Rows

50 Weighted Burpees (10#)

* Every 7:00 perform a 200′ Walking Lunge while hugging a 10# plate




Megan Kestel

Written by: Megan Kestel

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