2 Person Teams (Chose one of the following options to do): For Time: 50-40-30-20-10 Bench Press (95/65) 20-16-12-8-4 Chin Ups (OR 2x Banded Chin Up) -OR- For Time: 50-40-30-20-10 Strict Press (65/45) 10-8-6-4-2 Ring Rows *Split reps as desired

AMRAP 8 minutes 1-2-3-4… Wall Walks 4-6-8-10-12… Toes to Bar (OR Hanging Knee Raise) -rest 5 minutes- For Time “Erase your reps” (start where you left off and go in reverse)

AMRAP 8 Minutes 6 GHD Sit Ups w/6in Riser (OR 9 Abmat Sit Up) 8 Box Jump/Step Down (24/20) 10 Dumbbell Power Snatch (35/20) -rest 4 minutes- AMRAP 8 Minutes 1 Rope Climbs (OR 3 Modified Rope Climb) 8 Dumbbell Walking Lunge (35/20) 8/6 Calorie Echo Bike *Aim for

2 Sets: 3 Rounds 6 Thrusters (65/45) (OR 10 at 45/35) 6 GHD SIt Ups w/6in Riser (OR Abmat Sit Up) 18 Crossover Single Unders (OR 36 Single Under) -rest 3 minutes b/t sets-

3 Sets: (1 set every 8 minutes) 200m Run (Together) Partner 1: 8 Dumbbell Box Step Overs (2x35/20) (24"/20") Partner 2: 12 GHD Sit Ups w/6in Riser (OR 18 Abmat Sit Up) *Both working at the same time and complete each movement 200m Run (Together) Individual

AMRAP 20 Minutes 200m Run 12 Toes to Bar 12 Push Press (95/65) 200m Run 12 V Ups 12 Push Ups *Minimum of 3 reps unbroken at a time on toes to bar and V Ups throughout!!!! **Minimum of 6 reps unbroken at a time on push press

For time: 15-12-9 Echo Bike Calories Thrusters Round 1: 15 @ (65/45) Round 2: 12 @ (75/55) Round 3: 9 @ (95/65) -Then- 66-foot overhead walking lunge (95/65)

3 rounds: 1 rope climbs (OR 2 Modified Rope Climb) 10 hang kettlebell clean and jerks (2x35/18) 100ft Sled Push Round 1: (235/190) Round 2: (190/145) Round 3: (145/100) *Weight is total of sled+weights on sled

250ft Sandbag Bear Hug Carry (100/70) -into- 5 Rounds 5 Pull-Ups (OR 10 Banded Pull-Ups) 5 Box Jumps Overs (24/20) -into- 250ft Sandbag Bear Hug Carry (100/70) *Sub Farmers Carry (2x50/35) for Rx’d if needed for equipment limitations.

Partner Workout In a 30 minute window: 1200m Row -then- 24 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (155/105) -then- Max Bench Press (155/105) *Split ALL work and reps as desired Individual version: In a 20 minute window: 600m Row -then- 12 Rounds of Holleyman 4 Wall Balls

5 Rounds 12 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 6 Handstand Push Ups (OR 12 Seated Dumbbell Strict Press 35/20)

4 sets: AMRAP 2 Minutes 16/12 Calorie Bike Erg (OR 12/9 Calorie Echo Bike) Max Wall Balls (20/14) (10/9ft) OR Dumbbell Hang Clean and Jerks (40/25)) -rest 2 minutes between sets-