Men/Women Partner Workout 3X500m Row (each partner does 1,500m) Then: 3 Rounds: 8 Power Cleans 135/75 8 Toes to Bar 8 Box Jumps 30″/24″ Beginner: 3X250m Row Then: 3 Rounds: 8 Power Cleans 95/65 8 Toes to Bar 8 Box Jumps 24″/16″

Men/Women 25-20-15-10 Ring Push-Ups Roll-Outs 45/25 Overhead Squats 45/30 (don’t drop empty bars)

Men/Women 6 Rounds (26min CAP) 10 Plyo Hurdle Jumps 12″/6″ (side:side=1) 10 Battle Rope Lunges (side:side=1) 10 Wall Balls 20/14 10 Burpees 10 Sit-to-Stands

Men/Women 1+1+1 Snatch Grip Deadlift+High Pull+Full Snatch Work up to max (no more than 5 attempts) 4X3 Power Snatch 75% 3X5 Straight Leg Deadlift (60% of 1RM Deadlift)

Men/Women Complete as many rounds as you can in 16 minutes 1 minute on: 30 seconds off 6 Hurdle Jumps 30″/20″ 12 Wall Balls 20/14 6 Overhead Squats 135/75 12 Ring Dips 6 Chest to Bar Pull-Ups

Men/Women 5 X 2min Max Calorie Rows Rest 1 min 3 Rounds: 30 sec Flutter Kick 30 sec Toe Touches 30 sec Alternating V-Ups Rest 90 sec

Men/Women Skill: 6 Full C & J at 85% 1RM HIT: 40 Box Jumps 24″/16″ 80 Wall Balls 20/14 40 Kettlebell Swings 70/35

Men/Women Partner Workout 1 minute on:1 minute off 10 Rounds: 5 Muscle Ups (Man Makers 20%) 8 Thrusters 95/65 11 2 for 1 Med Ball Sit-Ups You and your partner will rotate every minute, until as a team you complete 10 rounds.

Men/Women 15min EMOM 2 Muscle Ups 6 Push-Ups 7 Box Jumps 24″/16″ 9 Wall Balls 20/14 Beginner Workout: 15min EMOM 5 Push-Ups 7 Box Jumps 24″/16″ or Step Ups 9 Wall Balls 14/10