A)
Partner Workout
EMOM for 12 Minutes:
• Partner 1: Battle Rope
- 20 Seconds Upper Cuts
- 20 Seconds Sprawl + Slams
- 20 Seconds of Rest

• Partner 2: Ski 13/10 Calories

B)
AMRAP in 14 Minutes:
• 50 Double Unders
• 400m Row
• 30 Russian Kettlebell Swings (#55/35)
• 20 Box Jumps (24”/20”)

Strength
Back Squat [Video]
Every 2 minutes for 7 sets, complete 4-3-2-2-1-1-1 reps.
Percentages: 75%, 80%, 85%, 85%, 90%, 95%, 95%.

Conditioning
”Fran”
21-15-9 Reps Of:
• Thrusters (#95/65)
• Pull-ups

A)
200/160 Bike Calories For Time
Every 90 seconds complete 4 Devil’s Press (#35/25)

B)
1000m Row For Time

C)
30 Seconds On / 30 Seconds Off:
• Weighted Hollow Hold
• Hanging L-Sit or Knee Tuck

Strength
Deadlift [Video]
Every 90 seconds for 7 sets, complete 4-3-2-2-1-1-1 reps.
Percentages: 75%, 80%, 85%, 85%, 90%, 95%, 95%.

Conditioning
3 Rounds For Time:
• 20 Calorie Row
• 20 Backrack Reverse Lunges (#75/55)
• 20 Hang Power Snatch (#75/55)

Solo or Partner Workout
4 Rounds For Reps:
• 1 Minute of Kettlebell Work (Swings/Squats)
• 2 Minutes of Turf Length Running
• 1 Minute of Bodyweight Work (Box Jumps/DUs)
• 2 Minutes of Row or Airdyne

Rest 1 minute between rounds.

Rounds 1 & 3: Kettlebell Swings & Box Jump Overs
Rounds 2 & 4: Goblet Squats & Double Unders

Partner Workout
Option 1
For Time:
140 Bike Calories
Then 20 Alternating Rounds Of:
• 1 Sled Push (Down & Back Turf Width)
• 3 Double Push-up Burpees
• 6 Ring Rows
• 9 Double DB Hang Snatch (#35/25)

Option 2
For Time:
140 Ski Calories
Then 20 Alternating Rounds Of:
• 1 Sled Push (Down & Back Turf Width)
• 3 Double Push-up Burpees
• 6 Pull-ups
• 9 Hang Power Snatch (#95/65)

Strength
Shoulder Press [Video]
Every 2 minutes for 7 sets, complete 2 reps.
Use 80% across all sets.

Conditioning
Within 16 Minutes:
1000m Row
Then AMRAP:
• 10 D-Ball Over Shoulder (#70/40 Rx; #100/70 Rx+)
• 5 Front Squats (#135/95 Rx; #185/115 Rx+)
• 10 Toes to Bar

Partner Workout
A)
EMOM for 12 Minutes:
• P1: Battle Rope
- 15 Seconds Power Slams
- 15 Seconds Clapping
- 15 Seconds Quick Waves
- 15 Seconds of Rest

• P2: Bikes for 45 seconds

B)
EMOM for 12 Minutes:
• P1: 45 Seconds of Skiing
• P2: 10 V-ups

C)
3 Rounds of 1 Minute On / 1 Minute Off:
Weighted Planks

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

Conditioning
AMRAP in 16 Minutes:
• Run 200 meters
• 10 Burpee Pull-ups
• 5 Squat Cleans (#135/95 Rx; #165/115 Rx+)

Partner Workout
A)
3k Row (Rotate Every 250m)

B)
3k Ski (Rotate Every 250m)
Before each 250m P1 or P2 most complete:
6 DB Push Press (#50/35) or 6 BB Push Press (#115/75)

C)
Run 800 meters