1 set:
100-meter jog
:20 Samson stretch/leg
10 ring rows (easy)
10 air squats
:10 hollow hold

1 set:
100-meter run
10 walking lunge steps
5 ring rows (harder)
10 med-ball squats
10 hollow rocks

1 set:
200-meter run
10 walking lunge steps
10 ring rows (hardest) or 1-5 strict pull-ups
10 wall-ball shots
10 V-ups

- RX -
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars

- Run together; split the remaining work evenly.

- INTERMEDIATE -
3 rounds for time with a partner:
400-m run
30 walking lunges
20 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars

- Run together; split the remaining work evenly.

- BEGINNER -
3 rounds for time with a partner:
200-m run
20 alternating lunges in place
20 ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises

- Run together; split the remaining work evenly.

- MASTERS 55+ -
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars

- Run together; split the remaining work evenly.

1 set:
1:30 couch stretch/leg

3 rounds for time with a partner:
400-m run
30 walking lunges
30 single-arm DB hang power cleans (35/50 lb)

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 single-DB thrusters (35/50 lb)
20 V-ups

- Run together; split the remaining work evenly.

For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
- Rest as needed between movements.

- Sandbag carry in 2-3 sets.
- Overhead carries in 1-2 sets.
- Use a moderate load that allows you to walk casually but feels challenging toward the end.
- Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.
- Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.
- Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.
- Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry
- Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry