Men/Women 1 min rotations 3 Rounds: Battle Rope Slams Burpee Pull-Ups Reverse Sit-Ups Thrusters 45/33 Wall Balls 20/14 Rest

Men/Women Partner Workout EMOM Synchronized Man Maker (20% BW) Then: 2 Rounds: 60 Weighted Sit-Ups 25/15 60 Spiderman Mtn. Climbers (side to side=1) 60 Wall Balls 20/14 60 Burpees

3 Sec to Knee+Snatch, From power position, 3 sec to knee+Snatch (build up to failure, no more than 3 failures) 5 X Clean from 2, 2 Jerks at 75%

Men/Women Strength: Establish your 3RM Pause Back Squat HIT: You shall find out!

Men/Women Partner Workout One partner must be jump roping at all times 8 Rounds/Partner 5 Cleans 155/85 5 ASAP Pull-Ups 10 Box Jumps 24/16 10 Wall Balls 20/14

Men/Women 800-700-600..100 ROWING 10 DB Lunges 10% 15 Floor Wipers 95/65 20 KB Swings 55/25

Men/Women Strength: Establish a 3RM Back Squat Then Complete 2X10 Deadlifts at same weight HIT: 10 min EMOM 3 Overhead Squats 135/75 10 Over the bar Jumps 6 Push-Ups Beginner: 10 min EMOM 5 Goblet Squats 10 Over the bar Jumps 6 Push-Ups

Men/Women 400m Pace Setter 2 Rounds: AMRAP of: 21 V-Ups 15 KB Swings 70/35 9 Ring Dips Then 2 more rounds: AMRAP 21 Roll Outs 15 Front Squats 95/65 9 HSPU Each partner will do 4 runs, and 2 AMRAP Rounds of each set of exercises.

Men/Women Partner Workout 6 Rounds: 3 Muscle-Ups 4 Deadlifts 225/135 3 Over the Bar Burpees 10 Wall Balls 20/14 Beginner: 6 Rounds: 3 DB Reverse Lunges to Step Up 15% BW 4 Deadlifts 135/95 3 Over the Bar Burpees 6 Wall Balls 20/14

Men/Women 800m Run 21 Thrusters 95/65 21 Pull-Ups 21 Roll-Outs 400m Run 15 Thrusters 95/65 15 Pull-Ups 15 Roll-Outs 200m Run 9 Thrusters 95/65 9 Pull-Ups 9 Roll-Outs Beginner: 3 Rounds: 200m Run 10 Thrusters 95/65 10 Pull-Ups 10 Roll-Outs