General Warm-Up
3 Sets
1:00 Echo Bike
8 Inchworm to Hollow Body
15 Hollow Body Banded Pull Overs
10 reps each – Bent Over I-T-Y Raise with light plates
10 Glute Bridge Marches with 2s Pause at Top
5/5 Archer Ring Rows

SKILL
*if you are not going upside down, do 8 strict DB presses every :90 x 6 sets
Every 90 seconds x 6 Sets
15–25ft (4.5-7.5m) Handstand Walk

Or the following progressions:
Handstand Walk to Wall
Wall-Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps

“Somewhere on a Beach”
15:00 AMRAP
15/11 Echo Bike
12 Toes to Bar
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 70/53lb, 32/24kg

Level 2:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers Carry*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:
15:00 AMRAP
12/9 Echo Bike
9 Kipping Knees to Chest
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 35/26lb, 16/12kg

Masters 55+:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 53/35lb, 24/16kg

Goal: 6+ Rounds

Stimulus: Midline and Grip Endurance
RPE: 8/10

Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.

Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.

Movement Modifications and Adjustments:

Farmers Carry: Just look to adjust loads the main scaling modification for the day.

Echo Bike: Adjust to 16/13 Calorie Bike Erg as the first sub, or alternatively move to a row or ski erg. A note that shuttle runs could be and okay sub if you have the space as moving to a row or ski will create some major interference that might be overly challenging here today.

Toes to Bar: Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Knee Raises, or move to the floor for V-Ups, Alternating V-Ups or Sit-Ups.