Ski Erg

6 rds For Time

• 12 cal Ski-Erg
• 9 Hang Cleans (135/95)
• 6 push press
• 3 pull-ups

25 min AMRAP

• 500m C2 Bike
• 50 med-ball clean and jerks (50/30)
• 250m Row
• 50 med-ball push press (50/30)
• 250m Ski
• 50 med-ball cleans (50/30)

30 min AMRAP

• 200m Ski or 10/8 Cal Assault Bike
• 10 Push-ups
• 15 Air Squats

For Time:
I Go You Go
1 rep..2…3 – 8

• Front Squats (115/55)
• Push Jerks

Each partner must complete the above and then split the following between rounds

• round# x 100m of Ski
• round# x 50m Farmer Carrier (53/35 kettlebells)

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

Repeat until 3000m are reached on each machine – Partner Workout

• Each partner – 25m overhead plate carry (35lb)
  • 1 partner rows 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch
• Each Partner 25m overhead plate carry (35lb)
  • 1 partner Skis 250m
  • While their partner does 25 plate jumps and 5 burpees
  • Then Switch