Warm Up:

• 5 Single Arm Ring Row Each Arm
• 5 Ring Dips or Banded Ring Dips
• 10 Box Step-ups
• :30 Handstand Hold or 30 Shoulder Taps
• 10 Single Arm KB/DB Swings

WOD
3 Rounds:
200m KB/DB Waiters Walk + Farmer Carry (50/35#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (30/24″”)

*As needed, substitute 60 marching steps in place instead of distance walked

Level 2:
3 Rounds:
100m KB/DB Waiters Walk + Farmer Carry (35/20#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (24/20″”)

*As needed, substitute 60 marching steps in place instead of distance walked

Level 1:
3 Rounds:
100m KB/DB Waiters Walk + Farmer Carry (20/15#)
20 Double KB Alternating Gorilla Row
20 Double KB Reverse Lunges
10 Box Jump Over (20/14″”)

*As needed, substitute 60 marching steps in place instead of distance walked