Workout #1:
Set 1:
2 L Pullups
2 Squat Snatch @ 75#
4 Hercules Pullups (behind the head)
4 Squat Snatch @ 75#
6 Chinups
6 Squat Snatch @ 75#
8 C2B Pullups
8 Squat Snatch @ 75#
10 Mixed-Grip Pullups
10 Squat Snatch @ 75#
8 C2B Pullups
8 Squat Snatch @ 75#
6 Chinups
6 Squat Snatch @ 75#
4 Hercules Pullups
4 Squat Snatch @ 75#
2 L Pullups
2 Squat Snatch @ 75#
Set 2: 4x
50m Farmer's Carry @ 2x53# KB
25m Briefcase Carry @ 80# KB (ea)
then
50m Farmer's Carry @ 2x53# KB
25m Waiter's Walk @ 53# KB (ea)
Set 3:
200m Farmer's Carry @ 2x53# KB
150m Farmer's Carry @ 2x53# KB
100m Farmer's Carry @ 2x53# KB
50m Farmer's Carry @ 2x53# KB
Workout #2:
Short, Fast Ruck
Set 1:
2 L Pullups
2 Squat Snatch @ 75#
4 Hercules Pullups (behind the head)
4 Squat Snatch @ 75#
6 Chinups
6 Squat Snatch @ 75#
8 C2B Pullups
8 Squat Snatch @ 75#
10 Mixed-Grip Pullups
10 Squat Snatch @ 75#
8 C2B Pullups
8 Squat Snatch @ 75#
6 Chinups
6 Squat Snatch @ 75#
4 Hercules Pullups
4 Squat Snatch @ 75#
2 L Pullups
2 Squat Snatch @ 75#
Set 2: 4x
50m Farmer's Carry @ 2x53# KB
25m Briefcase Carry @ 80# KB (ea)
then
50m Farmer's Carry @ 2x53# KB
25m Waiter's Walk @ 53# KB (ea)
Set 3:
200m Farmer's Carry @ 2x53# KB
150m Farmer's Carry @ 2x53# KB
100m Farmer's Carry @ 2x53# KB
50m Farmer's Carry @ 2x53# KB
Workout #2:
Short, Fast Ruck