Partner Workout
For Time:
16 Rounds Of:
• 9/7 Bike Calories
• 7 Wall Ball Shots (#20/14)

Then 16 Rounds Of:
• 9/7 Ski Calories
• 7 Box Jump Overs

Then immediately…
10 Empty Sled Push Sprints
(5 Each, Down/Back Length of Turf)

Strength
Back Squat [Video]
Complete 3 sets of 10 Back Squats at the same weight.

Conditioning
With 16 Minute Time Cap:
200m Run
30 Hang Power Cleans (#95/65)
200m Run
30 Shoulder to Overhead (#95/65)
200m Run
30 Thrusters (#95/65)
200m Run

A)
Row 500m For Time

Rest 3 Minutes and Repeat

B)
For Time:
50 Bike Calories
50 Russian Kettlebell Swings (#70/55)
50 Box Jump Overs
50 Battle Rope Slams

35 Toes to Bar
35 Russian Kettlebell Swings
35 Box Jump Overs
35 Battle Rope Slams

20 Strict Pull-ups
20 Russian Kettlebell Swings
20 Box Jump Overs
20 Battle Rope Slams

Strength
Snatch [Video]
Take 10 minutes to find a heavy 1rep Squat Snatch.

Conditioning
AMRAP in 18 Minutes:
• 7 Power Snatch (#135/85)
• 7 Bar Facing Burpees
• 200m Run

A)
"Annie"
50-40-30-20-10 Reps Of:
• Double Unders
• Sit-ups

B)
For Time:
40 Bike Calories
200m Farmer’s Carry
400m Row
200m Farmer’s Carry
400m Ski Erg

C)
Complete 3 Sets of 12:
• Strict Pull-ups
• Bench Press

Strength
Clean [Video]
Take 10 minutes to find a heavy 1 rep Squat Clean.

Conditioning
3 Rounds, Each For Time:
9-6-3 Reps Of:
• Power Clean & Jerk (#135/95)
• Bar Facing Burpees

Partner Workout
Run or Row 800m Together
100 Wall Ball Shots (#20/14)
100 KB or DB Hang Snatch (#55/35)
100 Box Jumps (24"/20")
100 Push Press (#95/65)
Run or Row 800m Together

Partner Workout
"U Go, I Go"
For Total Time:
18 Rounds Of:
• 200m Row
• 2 Man Makers

Then 18 Rounds Of:
• 3 Double DB Hang Snatch
• 9 Bike Calories

Strength
Back Squat [Video]
Complete 3 sets of 10 Back Squats at the same weight.
Increase weight from last week.

Conditioning
3 Rounds For Time:
• 21 Calorie Row
• 15 Burpee Pull-ups
• 9 Ground to Overhead (#135/95)

A)
For Time:
20 Dumbbell Step-ups (#35/25)
60 Sit-ups
100 Air Squats
1 Mile Run
100 Air Squats
60 Sit-ups
20 Dumbbell Step-ups

B)
EMOM for 6 Minutes:
Odd: Plank Hold
Even: Max Bicycle Crunches

Rest 2 Minutes

EMOM for 6 Minutes:
Odd: Side Plank Hold (30sec each side)
Even: Plate Hold + Max Flutter Kicks