Partner Workout
For Time:
1200m Row (Switch every 200m)
15 Synchronized Burpees
50 DB Hang Squat Clean Thrusters
1200m Run Together
15 Synchronized Burpees
100 Wall Ball Shots (#20/14)
1200m Ski (Switch every 200m)
15 Synchronized Burpees
150 Air Squats

Strength
Back Squat [Video]
Complete 5 sets of 5 Back Squats.
Increase weight from last week. Use the same weight across all sets.

Conditioning
For Time:
15 Power Snatches (#135/95)
1 Mile Run
15 Power Snatches

A)
3 x 400m, Each For Time

Rest 2 minutes between efforts.

B)
5 Rounds Of:
Within 2 minutes complete:
6 Single Arm Devil’s Press (#35/25 Rx; #50/35)
6 Single Arm Thrusters (3R/3L)
12 Box Jumps (24”/20”)
Max Bike Calories

Rest 2 minutes between rounds.

C)
Optional Core Work
50 reps of One of the following:
Sit-ups, V-ups, Toes to Bar, GHD Sit-ups, or Ball Slams

Strength
Deadlift [Video]
Every 90 seconds for 7 sets, complete 5 Deadlifts.
Use the same weight for all sets.
These are meant to work on Touch & Go reps so keep it light if needed.

Conditioning
3 Rounds Of:
AMRAP in 4 Minutes:
• 10/8 Calorie Row
• 5 Hang Power Cleans (#155/110 Rx; #185/125 Rx+)
• 5 Toes to Bar

Rest 2 minutes between rounds.

A)
Row 500m For Time

Rest 3 Minutes

Ski 500m For Time

B)
AMRAP in 24 Minutes:
• 200m Run
• 5 Burpee Pull-ups
• 5 Air Squats
• 5 Push-ups
• 10 Walking Lunges

100m = 1rep. Rx+ = Weight vest.

Strength
Take 15 minutes to find a challenging Squat Clean and Push Jerk.

Conditioning
For Time:
50 Kettlebell Swings (#55/35)
500m Row
50 Push Jerks (#95/65)

Partner Workout
AMRAP in 20 Minutes:
• Run 200m or Row 250m
• 7 Pull-ups
• 7 Back Squats (#135/95)
• 7 Toes to Bar
• 7 Push Jerks (#135/95)

* Partners will run/row together and then alternate movements each round.

At 20 Minutes:
Complete 100 Calories, Airdyne or Ski.
Partners alternate as needed.

Partner Workout
For Time:
400m Walking Lunges (Switch every 10 reps)
800m Run Together
400m Farmers Carry Together
800m Ski (Switch every 200m)
40 Synchronized Burpees

Strength
Back Squat [Video]
Complete 5 sets of 5 Back Squats.
Increase weight from last week. Use the same weight across all sets.

Conditioning
5 Rounds For Time:
• 7 Deadlifts (#135/95 Rx; #155/110 Rx+)
• 5 Hang Power Cleans
• 3 Squat Cleans
• 15 Hand Release Push-ups

A)
Run 800m For Time

Rest 3 Minutes and Repeat

B)
For Time:
• 50-40-30-20-10 Reps of Double Unders
• 25-20-15-10-5 Reps of Alt. DB Snatch (5#0/35)
• 10-10-10-10-10 Reps of Ski Calories

C)
EMOM for 6 Minutes:
• Odd Minute: 15 V-up Tucks
• Even Minute: AbPlank Hold