Format: 4 Zone Workout — Zone 1 is the timer

Zone 1
TIMER
10x DB OH Strict Press
25x DB Bent Over Rows
25x DB Rack Squats

Zone 2
RPE 7
MAX M Run

Zone 3
Until Zone 1 finishes
8 M Overhand Sled Push
8 M Suspension Trainer Backward Sled Drag

Zone 4
RPE 7
MAX M Run

Rep/Interval Scheme: 12 min Work/2 min Rest, 2 Rounds

Zone 1
Partner 1: Wallball timer (competition weight or heavier)
Partner 2: Farmer’s Carry until partner finishes
25x Wallballs
MAX M KB Farmer’s Carry

Zone 2
Partner 1: SkiErg Sprint
Partner 2: BB GTOH, then OH Plate Hold until partner finishes
200 M SkiErg Sprint
10x BB Plate Ground To Overhead (GTOH)
BB OH Plate Hold