AMRAP (with a Partner) in 30 minutes
Station 1: "Michalski" From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2: "Irvine" From 10:01-20:00, perform: 30 Alternating Dumbbell Snatches (50/35 lb) 14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3: "Rittner" From 20:01-30:00, perform: 12 Deadlifts (225/155 lb) 860 meter Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00: Max Hand-Release Push-Ups Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg) (alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00: Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00: Partner A Max Row (calories) Partner B run 400 meters
From 11:00-13:00: Partner B Max Row (calories) Partner A run 400 meters
Finally, from 13:00-15:00: Max Pull-Ups (partners alternate each minute)