Partner AMRAP 10

• 20/15 Calorie Ski (FX: 16/12)
  
• 20 Dumbbell Bench Press (50/35) (FX: 35/20)

2 min rest

Partner AMRAP 10

• 20/15 Calorie Row
  
• 20 Med Ball Pass Sit-Ups (20/14)*
  

2 min rest

AMRAP 10

• 20/15 Calorie Bike
  
• 20 Back Rack Lunge (115/80)
  

*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up

Scaling:Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

21-15-9:

• Deadlifts 225/155
  
• Handstand push-ups
  

Scaling: Today’s workout is a classic CrossFit benchmark. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Scale possibilities: reduce HPU reps to 12-9-6 and/or the technique to Pike Pushups