AMRAP 4:00 – Get the heart rate up
10m Right hand KB Farmer Walk (Choose weight)
10 KB Goblet Squats
10m Left hand KB Farmer Walk
5 Inch Worm
-then-
Tabata 4:00
Arch – Hollow
For Time: Last day of the week chipper. (Cap 20:00)
10 Deadlifts 120/90 kg (Scale to 80%)
21 Toes to Bar (Scale to Toes-to-Kettlebell)
15 Front Squats 80/50 kg (Scale to 70%)
9 Bar Muscle Ups (Scale to Burpee Pull-ups)
-400m Run-
9 Bar Muscle Ups
15 Front Squats
21 Toes to Bar
10 Deadlifts