With partner, share the reps as you like.

100 Box jumps (60/50 cm)
100 Jumping pull-ups
100 Kettlebell swings (16kg)
100 Walking lunge steps
100 Knees to elbows
100 Push press (20/15kg)
100 Back extensions
100 Wallballs
100 Burpees
100 Double unders

TC 50

For time with a partner:
60 sit-ups
120 step-ups
60 V-ups
90 step-ups
60 sit-ups
60 step-ups
- step ups to a stair, or do step back lunges
- If you're training alone, split the reps

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Goal & Intensity:
Keep moving with purpose
Expect to feel your legs and core working consistently.
RPE 8

Option 1
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
17/12 -cal Row
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
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Option 2
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (15/22.5 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
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Option 3
AMRAP 20 with a partner:
5 v ups
8 double-DB front squats (5/10 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.

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Goal & Intensity:
-Train core control, leg strength, and rowing endurance with a partner.
-Keep movements clean even when you start to breathe hard.
-Steady, controlled pace – alternating work gives you recovery, but rounds get longer so the pace naturally increases.
-Pace yourself early so you don’t burn out in the first rounds.
RPE: 7–8
Area of training and benefit: This WOD builds muscular endurance, core stability, and partner pacing skills. A great way to practice keeping quality movement under growing fatigue.