For time:
Run, 800 m
40 Goblet Squats, 70/50 lbs
Farmer Carry, 53/35 lbs, 400 m
40 Goblet Squats, 70/50 lbs
Run, 800 m
Goal: Sub 20 min
Note: Add a weight vest if you’re looking for an additional challenge.

Another grunt workout! Take note of that additional vest if you’re looking for the challenge or want to change things up a bit so long as you can finish within the goal time. Work to keep the runs consistent with a strong pace. You should be able to get right to work on the goblet squat which may be more challenging than you think with the listed loading. Shoot for some descending reps to help out with this and intentionally breaking things up from the start. The farmers carry will take a bit and tax the grip so make sure not to go to failure but move through things with purposeful breaks so you can maximize the distance in your carries. This will be a bit of a gut check with simple work so try to dig in and get it done.

Post Work
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load