AMRAP 20 & A METCON

A) AMRAP 20:

100 Meter Farmer Carry (53/35)
Heavy Slepush (4 trips on turf) or 30s Max Effort Bike/Row
Bottoms-up KB Carry* (athlete choice of weight)

*Length of lifting platforms and back using 1 arm, then do the same using the other arm.

B) WOD:

5 RFT: (15:00 Cap)

21 Double Unders (S = 30s of DU Attempts, 40 Single Unders)
15 American KBS (Rx = 53/35, S = 35/26)
9 Renegade Rows each Arm


*Renegade row weight is athlete choice today.

C) Extra Credit:

Deadbugs (3 x 10). Rest 60s.