5 Rounds For Total Reps with a Partner
Alternating movements each round, partners rest together
1 Minute Air Squats
1 Minute Pull-ups
1 Minute Sit-ups
1 Minute Push Press
1 Minute Calorie Assault Bike
1 Minute Rest
R1: -AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Thrusters
Barbell - 75/55
Rest 3:00
-AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Thrusters
Barbell - 95/65
Rest 3:00
-AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Thrusters
Barbell - 115/75
Rest 3:00
-AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Thrusters
Barbell - 135/95
R2: -AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Thrusters
Barbell - 65/45
Rest 3:00
-AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Thrusters
Barbell - 75/55
Rest 3:00
-AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Thrusters
Barbell - 95/65
Rest 3:00
-AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Thrusters
Barbell - 115/75
R3: -AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Thrusters
Barbell - 45/25
Rest 3:00
-AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Thrusters
Barbell - 55/35
Rest 3:00
-AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Thrusters
Barbell - 65/45
Rest 3:00
-AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Thrusters
Barbell - 75/55
R1: For Time:
21-18-15-12-9
Power Snatch (95/65)
Wall Balls (20/14)
R2: For Time:
21-18-15-12-9
Power Snatch (75/55)
Wall Balls (14/10)
R3: For Time:
21-18-15-12-9
Power Snatch (45/25)
Wall Balls (10)
R1: AMRAP in 20 Minutes
50ft Walking Lunge (50/35)
20 Push-ups
30 Box Jumps (24/20)
400 Meter Run
50ft Handstand Walk
R2: AMRAP in 20 Minutes
50ft Walking Lunge (40/25)
20 Push-ups
30 Box Jumps (20/14)
400 Meter Run
20 Chicken Pecks
R3: AMRAP in 20 Minutes
50ft Walking Lunge (35/15)
20 Push-ups
30 Box Step-ups (20)
400 Meter Run
Inverted Walk Around Box
R1: 7 Rounds for Time
7 Power Cleans (115/75)
7 Bar Facing Burpees
7 Knees to Elbows
R2: 7 Rounds for Time
7 Power Cleans (95/65)
7 Bar Facing Burpees
7 Hanging Knee Raises
R3: 7 Rounds for Time
7 Power Cleans (65/45)
7 Bar Facing Burpees
14 Tic Tocs
R1: For Time
15-12-9-6-3
Overhead Squat (95/65)
Ring Dips
Sumo Deadlift High Pull
R2: For Time
15-12-9-6-3
Overhead Squat (75/55)
Ring Dips with band
Sumo Deadlift High Pull
R3: For Time
15-12-9-6-3
Overhead Squat (65/35)
Push-ups
Sumo Deadlift High Pull
20 Rounds with a Partner: alternating movements
200 Meter Run
10 Box Jumps (24/20)
12 Kettlebell Deadlifts (55/35)
12 Push-up
10 Kettlebell Swings
R1: AMRAP In 25 Minutes
20 Burpees
30 Calorie Assault Bike
10 Sandbag Cleans (150/100)
20 Handstand Push-ups
30 Calorie Row
100 Double Unders
R2: AMRAP In 25 Minutes
20 Burpees
30 Calorie Assault Bike
10 Sandbag Cleans (100/80)
20 Handstand Push-ups to Box
30 Calorie Row
50 Double Unders
R3: AMRAP In 25 Minutes
20 Burpees
30 Calorie Assault Bike
10 Sandbag Cleans (80/60)
20 Strict Shoulder Press
30 Calorie Row
200 Single Unders