Part 1: Press or Bench Press 4×5
50/40 cal row or bike
100 double unders
In that order.
You must also perform 3 laps kb farmer’s carry, which may be broken up however you wish, and may be performed at any time.
Option 1: 55/35 each arm
Option 2: 35/25 each arm
Option 1+: 70/45 each arm; heavy wallball
Modify by reducing the reps if 75 wallballs in a row is too much.
Modify the DU by reducing the reps or by doing 2x single unders.