Unlimited attempts at a 1RM Zercher Carry x 50′ with no drops.

Use a yoke.  If you don’t have a yoke you can sub with an axle although the weights won’t be the same.

300 pound yoke carry x 250′

225 squat x 10 reps

400 pound yoke carry x 200′

275 squat x 8 reps

500 pound yoke x 150′

315 squat x 6 reps

600 pound yoke x 100′

365 squat x 4 reps

700 pound yoke x 50′

405 squat x 2 reps

Scale as needed. Time domain is sub 20 min.  Video of Tim Burke in a few hours. Rx’d 16:48.

Drag a sled backwards for 8 rounds of 20 seconds on and 10 seconds rest.

To gauge the weight correctly you should be able to get at least 50 feet per 20 seconds of work.  If you’re getting 200 feet it’s way too light.  If you’re getting 20 feet it’s too heavy.  Adjust accordingly by doing a few test runs before you start the actual wod.

Post load and total distance dragged.

3 rounds—1 minute of work per station.  30 seconds of rest between stations.  2 minutes of rest between rounds.

GH Situps

Double Unders

Russian(eye level) KB swings 80 pounds minimum

Row for meters

Dumb Bell bench press

3 Axle Power Cleans @ 185 (Women use 60%)

4 Elevated Knee Jumps

50′ Keg/Object Carry @ Body Weight+

6 rounds for time

Below is a video of the elevated knee jumps–

400M Run, 100 Scissor Jumps, 400M Run

45 pound weight vest from start to finish

Post time to comments

Here is a video of the movement-

2 rounds with 5 minutes rest in between.

Set up an axle with 2x body weight(or more) at 18″ from the floor.  Usually this is just below the knee.  Dead lift the bar for max reps in 60 seconds.  Rest 5 minutes and repeat.

Post load and reps to comments.

2-4-6-8-10 Atlas Stone Clean and Jerk

4-8-12-16-20 Dynamic Stone Pushups

Men @ 95 pounds.  Women @ 65 pounds.

Here is a video of 2/4 and 4/8.

50 GH Situps and 50 Back Extensions for time.

Tomorrow is a rest day.

Post time to comments.