3 rounds, each round for time, of:

21/16 Ski Erg Calories

12 Box Jumps, 30/24 in

15/12 Ski Erg Calories

9 Box Jumps, 30/24 in

9/6 Ski Erg Calories

6 Box Jumps, 30/24 in

* Go every 8 mins.

Ski Erg Calories / Row Calories

Stimulus is moderate pacing with consistent times across all rounds. Athletes should be using a box height that is challenging but doable without much hesitation. Round times are limited to 8 minutes, and athletes should be earning AT LEAST 2 minutes of rest each round. If athletes are not earning this much time, have them lower ALL REPS by 3 total.

4 rounds for quality of:

Single Arm Dumbbell Farmers Carry, pick load, L 100 ft/R 100 ft

As heavy as possible while staying balanced during carry (no leaning).

Rest as needed.