All Levels:

 

A. 12x2 Narrow grip BP @ 60%

 

B. 3x10-12 Seated neutral grip DB presses (moderate weight)

 

C. For time:

350 m Farmer's carry 25/15 lbs per hand

350 m Run

    Rest 2 min.

350 m Farmer's carry 

350 m Run

 

Advanced Class:

 

A. 12x2 Narrow grip BP @ 60%

 

B. 3x10-12 Seated neutral grip DB presses (moderate weight)

 

C. 3 rounds not for time:

6-10 Around the worlds

6-10 Evil wheels

20 Land mine twists

 

D. For time:

350 m Farmer's carry 25/15 lbs per hand

350 m Run

    Rest 2 min.

350 m Farmer's carry 

350 m Run