A lot of carrying, with AMRAPs combined
Warm Up
3 min Jump Rope – actually I hate a direct jump rope part without a warm up or activation part befor.
For many athlets, as well for me, it is a to quick start, and the shins or root bases start to hurt.
Movement prep.
KB Swing
Rope Climb
Wall Climb
Workout
3 AMRAPs for 8min with a double buy in
Tabata row
direct into
AMRAP 1
400m single arm KB carry
400m run
max rep KB Swings until time
Tabata ski
direct into
AMRAP 2
400m single arm KB Carry
max rounds
1 rope climb
5-10 strict pull ups
1 wall climb
Tabata bike
direct into
AMRAP 3
400m farmer carry
max rounds of
50 double unders
50 walking lunges
Stephan Contratti 
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