1 round with a partner:
Partner 1 | 25’ Shuttle Run
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | Shuttle Run
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | Shuttle Run
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | Shuttle Run
Partner 2 | :30 kettlebell deadlifts
Switch

- RX -
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

- INTERMEDIATE -
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

- BEGINNER -
AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

- MASTERS 55+ -
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
- 1 shuttle run is 25 ft out and 25 ft back.

1 set:
:45 scorpion stretch/side
:45 table top stretch

AMRAP 8:
24 alternating DB hang snatches (35/50 lb)
6 shuttle runs
- Use one dumbbell.

5 sets:
5 bench presses
5 weighted dips

- Increase loading across as many sets as possible.
- Perform dips on rings or straight bars.
- Rest 2-3 minutes between sets.
- Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
- Bench press modifications: Load, dumbbell bench or floor press