With a partner: Complete as many rounds as possible of: 8 thrusters (95/65 lb) (Partner 1) 8 bar-facing burpees (Partner 1) max-calorie Row (Partner 2 rows while Partner 1 works) Continue until 200 rows are completed

With a partner: For time: 150 wall ball shots (20/14 lb) 30 muscle-ups 30 clean and jerks (155/105 lb) Switch every minute. Partner A works for 1 minute while Partner B rests, then switch.

With a partner: 3-6-9-12-15-18-21-24-27-30 reps for time of: Ski Erg (calories) Bike (calories) Both athletes complete each round on each machine before switching.

With a partner: For time: 1000-m row 5 rounds of: 5 clean and jerks (135/95 lb) 15 box jumps (24/20 in) 25 wall ball shots (20/14 lb) Part A: Switch rower every 500 m. Non-rowing partner jumps rope; each break = 15 sec mandatory rest for both.

In a team of 4: For time: 1 round of: 25 deadlifts (100/70 lb) 15 thrusters (70/50 lb) 5 push presses (70/50 lb) 1 round of: 20 deadlifts (100/70 lb) 15 thrusters (70/50 lb) 10 push presses (70/50 lb) 1 round of: 15 deadlifts (100/70 lb) 15 thrusters (70/50 lb) 15 push presses (70/50 lb) 1 round of: 10 deadlifts (100/70 lb) 15 thrusters (70/50 lb) 20 push presses (70/50 lb) 1 round of: 5 deadlifts (100/70 lb) 15 thrusters (70/50 lb) 25 push presses (70/50 lb)

With a partner: 20 rounds for time of: 3 bar-facing burpees 3 power cleans (135/95 lb) 3 front squats (135/95 lb) 3 push jerks (135/95 lb) 3 bar-facing burpees

With a partner: For time: 1000-calorie row (1,000-m row buy-in) 800-m run (Run together) 50 pull-ups 100 push-ups 150 air squats 800-m run (Run together) 30 pull-ups 60 push-ups 90 air squats 800-m run (Run together) 20 pull-ups 40 push-ups 60 air squats 800-m run (Run together) 1000-calorie row (1,000-m row buy-out) With a weight vest (20/14 lb), except on the row.

With a partner: For time: 200-m run (Partner carry) 50 box jumps (24/20 in) (Partner 1) 50 kettlebell swings (55/35 lb) (Partner 1) 50 sit-ups (Partner 1) 50 deadlifts (155/115 lb) (Partner 1) 50 burpees (Partner 1) 50 pull-ups (Partner 2) 50 overhead lunges (45/25 lb) (Partner 2, plate) 50 hand-release push-ups (Partner 2) 50 wall ball shots (20/14 lb) (Partner 2) 50 double-unders (Partner 2) 200-m run (Partner carry)

With a partner: 1-2-3-4-5 reps, adding 1 each round of: Push Press (125/85 lb) Burpee Then: Rest 10 minutes Then: 6 rounds of: 5 squat cleans (125/85 lb) 10 pull-ups 200-m row Part A: EMOM ladder — both partners share the work each minute. Part B: While one partner works, the other performs a max L-sit hold.

With a partner: For time: 4 rounds of: 8 man makers (50/35 lb) (2 dumbbells; partner holds plank) 20 deadlifts (275/205 lb) (Partner holds wall sit) 24 dumbbell thrusters (50/30 lb) (Single-arm; partner holds scissor kicks) 500 double-unders (Split as needed; partner rows) One partner works while the other holds the prescribed isometric position Man Maker = push-up + renegade row (each arm) + squat clean + thruster Dumbbell thrusters are single-arm, alternate as needed

With a partner: 5 rounds for time of: 24 double-unders, partner 19 toes-to-bars 2 clean and jerks (205/135 lb) 400-m run

With a partner: Complete as many rounds as possible in 40 minutes of: 50 burpees 400-m run 50 kettlebell swings (24/16 kg) 400-m run 50 pull-ups 400-m run 50 push-ups 400-m run

With a partner: For time: 31 shuttle runs (7 meters down, 7 meters back) 10 rounds of: 7 deadlifts + 7 hang power cleans + 1 overhead walking lunge (155/105 lb) One partner must hold the barbell in the front rack while the other partner performs an entire round of the complex. Upon finishing the round, switch stations.

With a partner: For time: 400-m run 2 rounds of: 44 dumbbell front squats (50/35 lb) 44 dumbbell floor presses (50/35 lb) 44 dumbbell hang clean and jerks (50/35 lb) 1979-m row 2 rounds of: 44 dumbbell deadlifts (50/35 lb) 44 dumbbell bent-over rows (50/35 lb) 44 dumbbell lunges (50/35 lb) 400-m run Use two DBs.

With a partner: Complete as many rounds as possible in 22 minutes of: Complete as many rounds as possible of: 20 sit-ups 20 burpees 400-m run Wear a weight vest (20/14 lb) Partner A performs AMRAP of sit-ups and burpees while Partner B runs. Switch after each run.

In a team of 3: 4 rounds of: 200-m run (Station 1) 50 double-unders (Station 1) Squat Clean for max reps (135/95 lb) (Station 2) Handstand Push-Up for max reps (Station 3) After Station 1 completes the double-unders, each partner rotates to the next station. Score is total squat clean + HSPU reps.

With a partner: Every minute on the minute for 15 minutes, alternating: Partner A minute: 8 alternating dumbbell snatches (50/35 lb) Partner B minute: 10 dumbbell strict presses (50/35 lb) Both partners: 50 double-unders (Each athlete completes 50)

With a partner: 44 rounds for time of: 4 wall ball shots (20/14 lb) 4 pull-ups 4 burpees 4 dumbbell snatches (50/35 lb)

In a team of 4: 5 rounds for time of: 400-m run (all athletes run together) 30 dumbbell deadlifts (50/35 lb) (2 dumbbells, each athlete) 30 sit-ups (each athlete)

With a partner: Every minute on the minute for 20 minutes: 5 thrusters (95/65 lb) 5 burpees While one partner works, the other hangs from the pull-up bar.

With a partner: For time: 100 thrusters (65/45 lb) 100 pull-ups 100 thrusters (65/45 lb) 100 pull-ups

In a team of 4: For time: 400-m run (Carry 190 lb object together as a team) 25 deadlifts (100 lb) (Each athlete performs 25 reps) 400-m run (Carry 190 lb object together as a team) 25 thrusters (45 lb) (Each athlete performs 25 reps) 400-m run (Carry 190 lb object together as a team) 25 front squats (50 lb) (Sandbag front squat; each athlete performs 25 reps) 400-m run (Carry 190 lb object together as a team) 25 push presses (45 lb) (Each athlete performs 25 reps) 400-m run (Carry 190 lb object together as a team)

With a partner: 6 rounds of: Push-Up for max reps, 1 minute Jumping Squat for max reps, 1 minute Hollow Rock for max reps, 1 minute Partner A holds (plank, wall sit, handstand) while Partner B performs reps. Swap after each 3-minute round.

In a team of 3: Complete as many rounds as possible in 48 minutes of: 400-m run (Partner A; rotate after run is complete) Complete as many rounds as possible of: 12 plate overhead lunges (45/25 lb) (alternating) 6 burpee to targets (burpee to plate (45/25 lb)) 19 ground-to-overheads (45/25 lb) (plate) Wear a weight vest (20/14 lb) throughout. Score = total inner AMRAP rounds and reps accumulated by the working partner.