With a partner row 3000m, alternate every 500m:

– Total weight for team thrusters is score

– Thrusters can start when your partner starts rowing


Linear Tabata

8 tabata rounds of:

Burpees, SDLHP 52/35, Push ups, Kettlebell Swings 52/35, Abmat Sit ups, Air Squats


5 Rounds for time:

10 Body weight back squats

Run 2 laps


Bench 8×3

3 rounds for time:

30 Double unders

20 Box Jumps 24/20


With running clock for 20 minutes for weight:

Weighted pull ups


time chin spent over bar

Cool down row 2000m or run 1 mile chatting as you go. 🙂


Each partner does 13 reps of each exercise before proceeding. All 13 of one movement must be completed before the next partner starts. For time:

13 Handstand Push ups

13 Burpees over box

13 Ring dips

13 Box Jumps (2 foot take off and landing) 24/30

63 Double Unders (50+13)

13 Chest to bar pull ups

Cash out with 100 partner alternating wall balls 20/14