5 rounds for time:
ACFT Sprint, Drag, Carry (SDC) event
50m. sprint
50m. backwards sled drag @90lb.
50m. lateral shuttle
50m. farmers carry @x2 40lb. kettlebells
50m. sprint
Rest 3 minutes between rounds.
each 50m. distance is performed in 25m. lengths (down and back). Adhere to ACFT standards as much as possible, and ensure the turn line is touched after each sprint and fully crossed when conducting the drag and farmers carry.
Strength:
Every 90 seconds for 10 sets
Complete one complex @moderate to heavy load
Squat clean+front squat+jerk
Accessory work
3 sets to failure or strict chin ups
Accumulate 20+ rower seat roll outs