1) Max Distance Farmer Carry in 5:00
Rest 2:00 before moving to #2
2) Max Distance Front Rack Carry in 5:00


3 Rounds of
In 5:00 Window:
Row 500 Meters
Remaining time Max Rounds of:
20 DB Renegade Rows
10 Ball Slams
Rest 2:00
*Score = Highest Score


– GPP: Work on carrying for as long as possible without dropping. Note your total distance after the 5 minutes is complete.
– Metcon: Today’s Metcon is more or less interval work with low-demand movements. These workouts are a good opportunity to not worry about your score and sustain your pacing. Find a pace that allows you to stay consistent for all 3 rounds.