Strength
Deadlift [Video]
Every 2 minutes for 7 sets, complete 2 reps.
Use 80-85% across all sets.

Conditioning
AMRAP in 14 Minutes:
• 60ft Single Arm OH Walking Lunge (#35/25; Alternate Arms @30ft)
• 20 Pull-ups
• 10 Hang Power Cleans (#155/105)

Partner Workout
6 Minutes of Bike/Ski for Calories
Run 400m Together
4 Minutes of Handstand Push-ups (Scaled: Push Press #95/65)
Run 400m Together
2 Minutes of Back Squats (#95/65)
Run 400m Together
4 Minutes of Toes to Bar
Run 400m Together
6 Minutes of Bike/Ski for Calories

Partner Workout
AMRAP in 24 Minutes:
400m MedBall Run Together
10 Alternating Rounds Of:
• 10 MedBall Cleans
• 8 MedBall Step-ups
• 6 Push-ups
800m Ski (Split Every 200m)

Strength
Shoulder Press [Video]
Every 2 minutes for 7 sets, complete 2 reps.
Use 75% across all sets.

Conditioning
For Time:
30 Thrusters (#95/65)
400m Run
30 Pull-ups
400m Run
30 Burpee to Target

A)
Row 1000m For Time

B)
2 Rounds For Time:
• 30 Ball Slams
• 40 Box Jumps
• 50 Sit-ups

C)
Row 1000m For Time

D)
Core Work
4 Rounds of 30 seconds On / 30 seconds Off:
Hollow Rocks

Strength
Back Squat [Video]
Every 2 minutes for 7 sets, complete 3 reps.
Use 80% across all sets

Conditioning
10 Rounds For Time:
• 10 Wall Ball Shots (#20/14)
• 8/6 Bike Calories
• 1 Power Snatch (#135/85 Rx; #155/105 Rx+)

A)
AMRAP in 16 Minutes:
20 Single Arm DB Thrusters (#35/25)
40 Plank Taps
20 Single Arm DB Thrusters
40 Toes to Bar or 40 Knee to Elbows
20 Burpees to Target
40 Plank Taps

B)
4 Rounds For Total Time:
• 500m Row
• Rest 2 minutes

Strength
Deadlift [Video]
Every 2 minutes for 7 sets, complete 3 reps.
Use 75% across all sets.

Conditioning
For Time:
20 Hang Power Clean (#135/95)
75 Double Unders
15 Hang Power Clean (#155/105)
75 Double Unders
10 Hang Power Clean (#185/125)
75 Double Unders

Partner Workout
With a 30 Minute Time Cap:
75 Ski or Airdyne Calories
50 Hand Release Push-ups
Shuttle Run 20 Turf Widths
75 Ski or Airdyne Calories
50 Pull-ups
Shuttle Run 20 Turf Widths
75 Ski or Airdyne Calories
50 Hand Release Push-ups
Shuttle Run 20 Turf Widths
20 Rope Climbs or 20x20sec Battle Ropes

Partner Workout
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