For time:

Sandbag Bear Hug Carry, 150/100 lbs, 300 ft

— then —

5 rounds of:

10 Chest-to-bar Pull-ups

10 Box Jump Overs, 24/20 in

— then —

Sandbag Bear Hug Carry, 150/100 lbs, 300 ft

Sandbag Bear Hug Carry / Front Rack Carry, 50/35 lbs / Farmer Carry, 70/50 lbs

Target time: 10-12 minutes
Target time (Large Class): 12-14 minutes
Time cap: 15 minutes
Time cap (Large Class): 15 minutes

The stimulus for today’s workout is going to be consistent pacing, calculated rest, and managing grip fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo forearm/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.

Move calm and collected off the start, then use the clock and aim for consistent round times. The final carry is to hold on for dear life.

5 rounds for quality of:

10 Kip-to-Chair Positions

8 Strict Toes-to-bars

8-10 Kip-to-Chair Positions
5-8 Strict Toes-to-bars

Complete 5 rounds in 10 mins.

On the Chair Position, have athletes focus on getting their heads behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)