On a 18:30 running clock, complete:

For Time (Workout 2)
6×25’ Shuttle Run (150’ Total Feet)
1-10 Double DB Front Squat (50/35)

(8:00 Cap)

8:00-9:00 Mandatory Rest

9:00-18:30
For Max Gymnastics Reps (Workout 3)
5 Intervals
:90 On / :30 Off
6×25’ Double DB Farmers Carry (50/35) (150’ Total Feet)
Max Rep BMU with Remaining Time

Interval 1: Work: 9:00 – 10:30 | Rest: 10:30 – 11:00
Interval 2: Work: 11:00 – 12:30 | Rest: 12:30 – 13:00
Interval 3: Work: 13:00 – 14:30 | Rest: 14:30 – 15:00
Interval 4: Work: 15:00 – 16:30 | Rest: 16:30 – 17:00
Interval 5: Work: 17:00 – 18:30 |

For workout variations visit https://fittestofthecoast.com/coastal-qualifier-2025-workout-2-3/