7:00 am advanced level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5
YTI 10/10/10

Part 1: 2 sets for max reps of wide grip strict pull-ups

Part 2: 2 sets for max load
100 ft harnessed bear crawl
Immediately followed by….
100 ft yoke carry

Part 3: 2 sets for max load
:90 sec farmer carry hold
(Not walking in these just holding for :90 sec at the HEAVIEST load possible)
Immediately followed by….
100 ft heavy sandbag bear hug carry

Part 4: 2 sets for max load of 150 ft heavy sled sprints

11:15 am open level

Warmup: 1 RNFT
Bicep openers 5/5/5/5
YTI 10/10/10

Part 1: 2 RNFT
Underhand barbell rows x 10 reps
Ab wheel rollout x 10-12 reps

Part 2: 2 sets heavy of the day of 50 ft yoke carry

Part 3: 2 sets heavy of the day 100 ft farmer carry with no dropping

Part 4: 2 sets
100 ft rope pulls
Immediately followed by….
100 ft heavy sandbag carry