Teams of 2

12 Minute AMRAP

2 Rope Climbs

25 Cal Row (Can switch as needed, but each partner must row a minimum of 5 calories each round)

Single arm dumbbell walking lunge down the floor (one partner performs one trip down the floor, the other partner takes it back)

Yoga

For Time:

50 Sit-Ups 

40 Wall-Balls (25/20; 20/16; 16-/14-)

30 Sit-Ups

20 Wall-Balls

10 Sit-Ups

EmmaPose

18 Minute EMOM

ODD Minutes:

3 Clusters (Squat clean to thruster) (Adv. 135/95 +; Int. 115/75; Nov. 95-/65-)

7 Burpees over the bar 

EVEN Minutes:

Strict Pull-Ups (Adv. 4+, Int. 3, Nov. 3 Scaled)

Double Unders (Adv. 25.; Int. 20, Nov. 20 Singles)

12036788 926680274069535 8837653194112978298 n

Against an 8 Minute Running Clock:

1000m Row 

30 Pull-Ups (Adv. C2B)

Max Reps KB swings in remaining time (53/35)

Score: # of KB Swings

DanaSpartanRace

Clock starts at 0:00

21-15-9-6-3

Front Squats (From the floor) (135/95; 115/75; 95-/65-)

Toes to Bar

Burpees

Then, Self-Imposed 5 Minute Rest. Then:

10-9-8-7-6-5-4-3-2-1

Deadlift-Hang Clean-Push Press

(135+/95+; 115/75; 95-/65-)

12011308 926680310736198 6698451166408232419 n

Partner 2000m Row

One partner rows while the other performs 50 hollow body flutter kicks. Once partner reaches 50, then partners must switch. 

11890999 904752346262328 8423172996662863271 n