Workout of the Day
AMRAP in 20 minutes
200m uneven farmers carry
35 box jump overs
50 alternating dumbbell snatch

You’ll need a box, a dumbbell for snatches and then one additional weight that you will use for your farmers carries. You can choose another dumbbell for this or a kettlebell and it’s up to you how close in weight your two weights are. You’ll start each round holding your weights and taking off on a 200 meter walk (ideally a fast walk) with your weights. Choose weight that you may have to put down once or twice or that would make the carry very challenging unbroken. When you get back you’ll work your way through 35 box jump overs and 50 dumbbell snatches. You can get up and over your box however you want but do make sure that you aren’t turning in circles as you go back and forth. Approach a workout like this at a sustainable pace so that you can keep moving for as much of the twenty minutes as possible.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″
overachiever: 50/35 lb, 24/20″

CFD at home:
You can do today’s workout with one or two dumbbells or kettlebells, a combo or just one weight. If you don’t want to take your weight for a carry you can replace it with a 200m or 1 minute run or 20 weighted or unweighted step ups or lunges. The box jump overs can be broad jumps or find something small to jump over that you have at home for those reps. Your score at the end of the 20 minutes will be total rounds plus extra reps. See you on the leaderboard!