Partner Workout
AMRAP in 30 Minutes:
• 30 Goblet Squats
• Airdyne 40/30 Calories
• 30 Pull-ups
• Airdyne 40/30 Calories
• Run 12 Down & Back Turf Lengths
• Airdyne 40/30 Calories
• 30 Burpees
• Airdyne 40/30 Calories
• 30 Single Arm Push Press

Partner Workout
5 Rounds For Time:
• 22 Dumbbell Hang Squat Cleans
• 22 Box Jump Overs
• 400m Row or Ski
• 22 Kettlebell Swings
• 22 Burpees

Strength
Overhead Squat [Video]
Back Squat [Video]
Take 15 minutes to complete 5 sets of 4 reps of Overhead Squat or Back Squat.

Conditioning
Rx
For Time:
40 Calorie Row
30 Power Cleans (#135/95)
40 Pull-ups

Rx+
For Time:
20 Bar Muscle-ups
30 Power Cleans (#145/105)
40 Calorie Row

A)
AMRAP in 14 Minutes:
• 24 Box Jumps (24”/20”)
• 18 Bike Calories
• 12 Devil’s Press (#35/25)

B)
EMOM for 8 Minutes:
• Minute 1: Max Row Calories
• Minute 2: Rest

C)
EMOM for 8 Minutes:
• Minute 1: Max Ski Calories
• Minute 2: Rest

Strength
Take 15 minutes to work on a 3-position Squat Snatch complex.
1 Set = High Hang + Hang + Floor

Conditioning
21-15-9 Reps For Time:
• Deadlifts (#185/125)
• Lateral Barbell Burpees
• Toes to Bar

A)
AMRAP in 18 Minutes:
• 60 Double Unders
• 50 Sit-ups
• 40 Kettlebell Swings (#55/35)
• 30 Dumbbell Push Press (#35/25)
• 20 Reverse Lunges + Battle Rope Waves
• 10 Burpees

B)
EMOM for 12 Minutes:
• Minute 1: 6 Strict Pull-ups (Strict C2B for Rx+)
• Minute 2: 12 Push-ups (6 HSPU for Rx+)
• Minute 3: 45 Second AbPlank

Strength
Take 15 minutes to work on a 3-position Squat Clean complex.
1 Set = High Hang + Hang + Floor

Conditioning
AMRAP in 12 Minutes:
• 30 Alternating Dumbbell Snatch (#50/35)
• 30 Wall Ball Shots (#20/14)

Partner Workout
Part 1
AMRAP in 14 Minutes:
• 4 Handstand Push-ups (Scaled: 8 Hand Release Push-ups)
• 6 D-Ball Over the Shoulder
• 24 Double Unders

* Partners complete one round at a time and then switch.

Part 2
5 Rounds of 40 Seconds On, 20 Seconds Off:
• Partner 1 = Max Row Calories, Partner 2 = Max Turf Width Shuttle Runs
• Switch Movements

* Flip flop movements at each rest transition. Total time will be 10 minutes.

Partner Workout
“Bolle”
For Time:
100 Box Jump Overs (24”/20”)
100 Calorie Row
100 Wall Ball Shots (#20/14)
100 Calorie Row
100 Double KB Deadlifts (#55/35)
100 Calorie Row
100 Box Jump Overs

Strength
Overhead Squat [Video]
Back Squat [Video]
Take 15 minutes to complete 5 sets of 5 reps of Overhead Squat or Back Squat.

Conditioning
Rx
3 Rounds For Time:
• 50 Air Squats
• 10 Hang Power Snatch (#95/65)
• 15 Pull-ups

Rx+
3 Rounds For Time:
• 50 Air Squats
• 10 Hang Power Snatch (#115/80)
• 7 Ring Muscle-ups