“Barbells and Burpees”

Partner Workout

For Time:

50 x Squat Cleans @135/95 (scale the weight or modify to KB or DB as needed)

60 x Front Rack Lunges @135/95 (scale the weight or modify to KB or DB as needed)

70 x S2OH @135/95 (scale the weight or modify to KB or DB as needed)

*EMOM starting at 0:00 5 x Synchronized burpees

“When I dip, you dip, we dip”

For Time: 21-18-15-12-9-6-3 of

Dips (scale to bench dips or modify to diamond or hand release push-ups as needed)

Overhead Squats @115/75 (scale weight or modify to single arm KB or DB as needed)

“15 minutes of Fame”

AMRAP 15:

100 x AbMat Sit-ups

80 x KB Swings @53/35 (scale weight and modify to DB as needed)

60 x Single Arm KB S2OH @53/35 (scale weight and modify to DB as needed)

50/40 x Cal Row (modify to 400m run or 2 min run if no rower)

BODY ARMOR: 2 Rounds

20 x KB Windmills (or another weighted object within reason)

60 x Lying Straight leg raises

CONDITIONING:

10 min burden run/carry (hold weighted object however you want)

*Every 2 min starting at 0:00 do 20 x sprawls

CONDITIONING: 10 min

max distance Burpee to broad jump

*YOU ARE WELCOME :)

BODY ARMOR: Alt. EMOM 10

30 sec handstand hold or Single KB/DB overhead hold or walk

30 sec Toe Touches

CONDITIONING:

AMRAP 7:

40 x Double Unders or 60 Singles

200m run (1 min run if you don’t have distance marked off)