20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 Bar muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

Scaled WOD
For time with a partner:
10 synchronized burpees
20 pull-to-stands
10 synchronized burpees
20 inchworms
10 synchronized burpees
20 Banded strict pull ups
– Share the pull-to-stands, inchworms, and pull-ups as needed.

10 feet-elevated ring rows
10 ring dips
10 box jumps (51/61 cm)
– Partners alternate full rounds.

Scaled WOD
AMRAP 20 with a partner:
10 ring rows
10 foot-assisted ring dips
10 box step-ups
– Partners alternate full rounds.

3 rounds for time with a partner:
30 squat cleans (30/42,5 kg)
30 pull-ups
1000m row/1000m ski/2000m C2Bike
– Athletes Ergo together and break up the cleans and pull-ups as needed.

Scaled WOD
3 rounds for time with a partner:
30 squat cleans
30 jumping pull-ups
800m row/800m ski/1600m C2Bike

BENCHMARK
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.

Scaled WOD
For time with a partner:
1,000 unweighted step-ups
– Partners work at the same time.

AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Scaled WOD
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

2 rounds for time with partner
2,000-m row
50 burpee pull-ups
– you go, i go
– time cap 35min

SCALED WOD
2 rounds for time with partner
1600-m row
50 burpees
– you go, i go
– time cap 35min

10 shuttle runs
3 power snatches (43/61 kg)
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 7,5m out and back.

Scaled WOD
AMRAP 15 with a partner:
8 shuttle runs
3 power snatches
– Partner A does 4 shuttle runs, and then Partner B does 4 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 7,5m out and back.

60cal Ergo
then…
10 rounds of:
10 single-DB hang squat cleans alt
30 double-unders
then…
60cal Ergo

Scaled WOD
For time with a partner:
40cal Ergo
then…
6 rounds of:
10 single-DB hang squat cleans alt
20 single-unders
then…
40cal Ergo

25 box jump-overs
25 power snatches (30/42,5 kg)
25 overhead squats (30/42,5 kg)
25 knees-to-elbows
25-cal Ergo
– Step down from the box.

Scaled WOD
AMRAP 20 with a partner:
25 box step-overs
25 hang power snatches
25 overhead squats
25 hanging knee raises
25-cal ergo

38min AMRAP with partner
Run 8x 80m
30 toes to bar/sit up
80 walking lunges
30 pull ups/ring rows
80 cal ergo
30 push up