200m run, then 3rds each of:

30ft Partner wheelbarrow walk


15min to work on a GOAT (something you are not good at and typically AVOID)


2-person team. One person working at a time.

4rds of:

200m pinch plate carry (men 25’s, ladies 15’s)

400m run

*each break/drop in pinch plate carry results in an extra 100m per drop, completed at the end as a team. So if there are 5 total drops, the team does an extra 500m run together at the end.

*partner 1 does a 200m carry, then partner 2 does 200m carry, then partner 1 does a 400m run, then partner 2 does a 400m run. Repeat for 4 total rounds.

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