A)
3 Rounds Of:
• 1 Minute of Sit-ups
• 1 Minute of Double Unders
• 1 Minute Rest

B)
AMRAP in 20 Minutes:
• 5 Strict Pull-ups
• 10 Push-ups
• 14 Walking Lunges
• Run 200 meters

(Rx+ #20/14 Weight Vest)

Strength
Every 90 seconds for 6 sets complete one Oly Complex.
1 Clean Pull + 1 Power Clean + 1 Squat Clean
Or
1 Snatch Pull + 1 Power Snatch + Squat Snatch

Conditioning
10-9-8-7-6-5-4-3-2-1 Reps Of:
• Dumbbell Snatch (#50/35)
• Box Jump Overs (24”/20”)

Then 200m Single Arm DB Overhead Walk

Partner Workout
A)
20 Alternating Rounds Of:
• 3 Shoulder to Overhead (#115/85 Rx; #135/95 Rx+)
• 6 Box Jump Overs (24”/20”)
• 9 Russian Kettelbell Swings (#55/35 Rx; #70/55 Rx+)

B)
800m Plate Run #45/25 (held anyway)
20 Plate Squats each at the 3 corners.
Details explained in the gym.

Partner Workout
Within 30 Minutes:
Row 1500 meters
100 Push-ups
50 Pull-ups
50 Goblet Squats
100 AbMat Sit-ups
Row 1500 meters
Then AMRAP: Alternating 200m Runs

Strength
Overhead Squat [Video]
Back Squat [Video]
Every 2 minutes, complete sets of 3-3-3-2-2 reps.
Only build weight if depth is correct.

Conditioning
AMRAP in 12 Minutes:
• 20 Double Unders (40 reps for Rx+)
• 10 Power Clean & Jerks or 10 Power Snatch (#115/75 Rx; #135/85 Rx+)
• 5 Toes to Bar (10 reps for Rx+)
• Run 400 meters

Partner Workout
A)
For 12 Minutes:
• Partner 1: 30sec of Quick Shuffle Waves + 15sec of Sprawls
• Partner 2: 30sec of Airdyne + 15sec of Tuck Jump

* Rotate every minute so each partner completes 6 sets.

B)
For 12 Minutes:
• Partner 1: 45sec of Ski Erg
• Partner 2: 45sec of Kettlebell Swings (#55/35)

* Rotate every minute so each partner completes 6 sets.

C)
Run 1 Mile Together

Strength
Front Squat or Back Squat
Every 2 minutes, complete sets of 3-3-3-2-2 reps.
Only build weight if depth is correct.

Conditioning
For Time:
40 Deadlifts (#185/125)
30 Hang Power Cleans (#135/85)
20 Thrusters (#95/65)

AMRAP in 25 Minutes:
• 100 Air Squats
• 80 MedBall Sit-up Toss
• 60 Wall Ball Shots
• 400m Run
• 30 Burpee Pull-ups
• 200m Farmer’s Carry

* After each movement, perform 10 Double Unders (30 for Rx+).

Strength
Every 90 seconds for 6 sets complete one Oly Lift complex:
1 Clean Pull + 1 Power Clean + 1 Squat Clean
1 Snatch Pull + 1 Power Snatch + Squat Snatch

Conditioning
40-30-20-10 Reps For Time:
• Alternating DB Snatch (#50/35)
• Box Jump Overs (24”/20”)

Partner Workout
A)
50 Toes to Bar + 200 Double Unders (Partition anyhow)

Then AMRAP in 15 Minutes:
• 3 Power Snatch (#135/95)
• 6 Handstand Push-ups (Scaled: Seated DB Press)
• 9 Row Calories

Then 50 Toes to Bar + 200 Double Unders (Partition anyhow)

B)
Run 1 Mile Together