For time:

Person 1: 1:45 min Assault bike
Person 2: 1:45 min Assault bike

Followed immediately by:

2 Rounds
50 Partner wall ball shots (20lbs/14lbs)
50 Partner medicine ball situps
200-meter Kettlebell farmers walk (70lbs/53lbs)*

*Accumulate the distance with one person working at a time.

Partnered up with Todd for this one. We moved pretty quickly breaking at 25 on the wall balls for 5 seconds or so and then moving on. Everything else was unbroken.


As Partners For Time:

800M Run – Team must be within 5 yards of each other
50 Burpee Box Jump (30/24″) *
1000M Row *
400M Farmer Carry * (53/35#)
50 Pull Ups *
100 Wall Ball (20/14#) **
200 Double Under (3:1 singles) *
800M Run – team must be within 5 yards of each other

  • One person working at a time.
    ** Wall balls partner style back and forth
    *** Operator version done with 20# vest

Partnered with Kevin and wore a vest.


Warm Up

40 Jumping Jacks
3 Position Hamstring Stretch
12 Passthrough
10 Squat Jump Knee Tuck
Push Up Pyramid
200m Run
8 Burpees
200m Skip

Met Con

For Time…

Run 400m
100m Suitcase Carry (53/35)
20 Burpee Box Jump Over (24/”20″)
5 Tire Flips
Row 600m
100m Suitcase Carry (72/53)
15 Burpee Box Jump Over (24/20)
5 Tire Flips
Bike 800m
100m Suitcase Carry (85/72)
10 Burpee Box Jump Overs
5 Tire Flips

Jeremey – 18:21 Rx


Warm Up
200M Run (F)
200M Run (B)
5 Burpee
6 Strict Pull Up
7 Box Jump Over
8 KB Swing (heavy)

– Hammer strike

Met Con
16 Min AMRAP Of:
20 Burpee
100M Farmer Carry (55/35#)
200M Run Backward
40 Hammer Strike (20R/20L)

Jeremey – 2 + 54 (8 strikes shy of 3 rounds)
Charlotte – 2 + 42 (Row)

Also, got my first strict muscle-up after the workout!



Coach led. Lots of mobility work and foam rolling.


Partner WOD

7 total laps suitcase carry 53/35# (Alternating)

3 rounds each (alternating) of:
17 Pull Ups
17 Wall Ball 20/14

7 total laps bearcrawl (alternating)

Completed the workout with Charlotte in 19:52 in change. Didn’t really push it too hard. I did do the first two sets of pull-ups unbroken (third set 10/7) and all three sets of wall balls.


4 sets
1 minute lying overhead PVC stretch with 10lbs
5 knee on box handstand push-ups
1 wall walk

Strained by serratus/oblique a bit walking up into the third wall walk. Hopefully I can shake it off before Monday. Need to warm-up more before doing the handstand practice (did the accessory bit before class).