3 rounds:
20yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle
60yd Sled Push Shuttle
400m Run
80yd Sled Push Shuttle 225/180
400m Run
(alternate shuttles with a partner)
For load:
Single arm Sumo Deadlift High Pull x 12-10-8 (each arm)
*follow each with 30-60s Front Leaning Rest (Adv: on Rings)
AMRAP 16:00
12 Single-Arm Russian Kettlebell Swing (6 each arm)
10 Goblet Squats
8 Kettlebell Sumo Deadlift High-pulls
6 Lateral Box Step-downs (each leg)
400m/300m Row (400m row if sub 2:00 500m)
Block Snatch
80% 1×1
75% 4×1
Block Clean
80% 1×1
75% 4×1
6 rounds:
40yd Sled Push -choose weight-
40yd Reverse Sled Pull -choose weight-
(full recovery between sets)
“The man who can drive himself further once the effort gets painful is the man who will win.” 
~Roger Bannister