Lifestyle

Every 2 min x 7 sets
5-10 Goblet Squat to Lunge

Performance

Every 2 min x 5 sets
2-3 Front Squats

Individual WOD

5 min AMRAP
5 Barbell G2OH (50/35kg) or 6 Alt DB Snatch
5 Air Squats

Rest 2 min

5 min AMRAP
10 Wallballs (20/14#)
10 Sit-ups

Rest 2 min

5 min AMRAP
Max Cal Row/Bike

Partner WOD

5 min AMRAP
2 Barbell G2OH (50/35kg) or 6 Alt DB Snatch
5 Air Squats
*alternate rounds with your partner

Rest 2 min

5 min AMRAP
5 Wallballs (20/14#)
5 Sit-ups
*alternate rounds with your partner

Rest 2 min

5 min AMRAP
Max Cal Row
*both partners complete on own machine