Partner Workout
For TIme:
4k Row
1 Mile Run
4k Ski

Strength
Back Squat
Every 2 minutes 3 Back Squats for 5 sets.
Same weight across all 5 sets.

Conditioning
AMRAP in 4 Minutes:
1 Deadlift (155/110)
1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead

Rest 4 minutes

AMRAP in 4 Minutes:
Rowing for Calories

Strength
1 Pause Below the Knee + 1 Squat Snatch + 1 Overhead Squat
Emom for 10 minutes perform this Snatch complex.
Encourage to increase weight every 2 minutes .

Conditioning
AMRAP in 8 Minutes:
9 Overhead Squats (#95/65)
7 Barbell Burpees
5 Pull-ups

Rest 4 minutes

AMRAP in 2 Minutes:
Burpees to Target

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

B)
For Time:
50 Cal Row
40 Russian KBS (55/35)
30 Box Jump Overs (24/20)
20 Ski Cals
10 Man Makers (50/35)
20 Ski Cals
30 Box Jump Overs
40 Russian KBS
50 Battle Rope Slams

Strength
1 Pause below the Knee + 1 Squat Clean + 1 Split Jerk
Emom for 10 minutes perfrom this Clean & Jerk complex.
Encouraged to increase every 2 minutes.

Conditioning
Amrap for 8 minutes
15 Wallball Shot (20/14)
8 1-Arm Alt. Devil Press (50/35)

Rest 4 minutes

Amrap Front Squats (95/65) for 2 minutes

Strength
Back Squat [Video]
Every 2 minutes for 5 sets complete 5 Back Squats.
Use the same weight across all sets.

Conditioning
3 Rounds For Time:
• 20 Wall Ball Shots (#20/14)
• 7 Power Snatches (#135/95)
• 20 Wall Ball Shots
• 7 Clean & Jerks (#135/95)

A)
AMRAP in 15 Minutes:
• 3 Double Push-up Burpees
• 10 Bike Calories
• 3 Double Push-up Burpees
• 10 Ski Calories
• 3 Double Push-up Burpees
• 10 Row Calories
• 3 Double Push-up Burpees
• 200m Run

B)
AMRAP in 15 Minutes:
• 200m Run
• 10 Kettlebell Swings (#55/35)
• 10 Pull-ups
• 20 Sit-ups

Strength
Deadlift [Video]
Every 90 seconds for 6 sets, complete 5 Deadlifts.
Use the same weight for all sets.

Conditioning
2 Rounds For Time:
• 25 Single Arm Hang Snatches (#35/25 Rx; #50/35 Rx+)
• 35 Box Jumps (24”/20”)
• 25 Single Arm Push Press

A)
For Total Time:
300m Row
Rest 1 Minute
300m Ski
Rest 1 Minute
300m Row

B)
For Time:
1200m Run
120 Air Squats
800m Run
80 Burpees to a Plate
400m Run
40 Pull-ups

C)
100 Sit-ups, Not For Time

Strength
Every 90 seconds for 7 sets complete 2 Squat Clean & Push Jerks.
Use the same weight across all sets.

Conditioning
For Time:
20 Hang Squat Cleans (#135/95)
1000m Row
20 Hang Squat Cleans