Partner Workout
20 Rounds Of:
• 5 Toes to Bar (Scaled: 7 Knees to Chest)
• 5 Handstand Push-ups (Scaled: 7 DB Push Press #35/25)
• 5 Hang Power Cleans (#155/105; Scaled: #115/75)
• 5 Sprawl to Box Jump Overs (24”/20”)

Partner 1 performs one round while Partner 2 Rows for meters.

Scored by total time plus total meters.

Partner Workout
AMRAP in 25 Minutes:
1 mile Run
Then:
150 Weight Plate Ground to Overhead
150 Bike Calories
150 Kettlebell Swings

Every 3 minutes, complete 50 Double Unders each.

Strength
Overhead Squat [Video]
Back Squat [Video]
Every 90 seconds for 8 sets complete 3 OHS or 3 Back Squats.

Conditioning
AMRAP in 16 Minutes:
• Run 200 meters
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

Rx+: Wear a vest

A)
4 Rounds, with a 14 Minute Time Cap:
• 500m/450m Row
• Rest 1 Minute

B)
AMRAP in 10 Minutes:
• 30 Stationary Lunges
• 20 Alternating DB Hang Snatch (#35/25 Rx; #50/35 Rx+)
• 10 V-ups (Toes to Bar for Rx+)

C)
2 Rounds For Quality:
• 20 Plank Dumbbell Taps
• 20 Plank Dumbbell Pass-Throughs
• 20 Dumbbell Russian Twists

Strength
Push Jerk [Video]
Every 90 seconds for 8 sets complete 2 Push Jerks.

Conditioning
Within 12 Minutes:
30 Burpees
Then AMRAP:
• 35 Double Unders
• 10 Wall Ball Shots (#20/14)
• 5 Power Cleans (#135/95 Rx; #155/115 Rx+)

A)
4 Rounds, with a 14 Minute Time Cap:
• 400m Run
• Rest 1 Minute

B)
AMRAP in 8 Minutes:
• 9 Bike Calories
• 7 Push-ups
• 5 Kettlebell Swings

Rest 2 Minutes

C)
AMRAP in 8 Minutes:
• 9 Ski Erg Calories
• 7 Push-ups
• 5 Goblet Squats

Strength
Every 90 Seconds for 8 Sets:
2 Squat Cleans + 1 Jerk or 2 Squat Snatches
Focus on technique and use the same weight across all sets.

Conditioning
Within 9 Minutes:
3 Rounds Of:
• Run 200 meters
• 15 Pull-ups

With any time remaining: AMRAP Power Snatch (#115/75 Rx; #145/105 Rx+)

Partner Workout
Within 17 Minutes:
150/100 Ski Calories
50 Russian Kettlebell Swings
200 Double Unders
50 Weight Plate to Overhead
150/100 Airdyne Calories
AMRAP Burpee Pull-ups (Muscle-ups for Rx+)

Rest 3 Minutes

Optional Sled Push (Announced at the gym)

Partner Workout
AMRAP in 25 Minutes:
• 800m Row
• 80 DB Push Press (#35/25 Rx; #50/35 Rx+)
• 80 DB Front Squats
• 400m Run
• 40 Devil’s Press
• 40 Double Push-up Burpees

Strength
Overhead Squat [Video]
Back Squat [Video]
Every 90 seconds for 8 sets complete 3 OHS or 3 Back Squats.
Use the same weight across all sets.

Conditioning
For Time:
600m/500m Row
40 Hang Power Cleans (#135/95)
600m/500m Row