Three 5-minute rounds of: 200-m farmer carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds. ♀ 16-kg KBs ♂24-kg KBs
Scaling: Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option: Three 5-minute rounds of: 200-m farmers carry Then as many reps as possible of: 5 burpees 10 kettlebell swings Rest 2 minutes between rounds ♀ 12-kg KBs ♂20-kg KBs
Beginner Option: Three 3-minute rounds of: 100-m farmers carry Then as many reps as possible of: 3 burpees 7 kettlebell swings Rest 2 minutes between rounds ♀ 10-lb. DBs ♂15-lb. DBs