Workout:
40sec at each of the following stations, 20sec to switch between each:
AirDyne +
Slosh Pipe Hold +
Ball Slam @ 20# Ball +
Wall Sit +
KB Swing +
Dead Hang +
Whip Smash +
FLR +
Split Jump
Then:
P1: 30 calories on AirDyne
P2: FLR
Three Rounds

Workout:
Warm up with Med Balls
Then:
2x (30sec Work/30sec Rest) Mountain Climber
Then:
2x (30sec Work/30sec Rest) Mountain Climber Laterals
Then:
3x10 KB Swing @ 53-70# KB
Then:
“Unworthy”:
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec Ring Support

3x5 Wall Squat
3x20 Squat
3x20m Walking Lunge
2x20m OH Walking Lunge
Then:
3x5 SOTS Press @ 20# DB
Then:
“TailPipe”:
P1: 250m Row
P2: KB Rack Hold @ 2 x 53#
Three Rounds
Then:
One minute All Out AirDyne
Rest 2 minutes
One minute All Out AirDyne

Workout:
Javorek DB Complex, 6x each movement:
Hi-Pull +
Row (back parallel to floor) +
Hang Clean +
Front Squat Push Press +
OHS & SOTS Press combo (two-hand) +
Push-up with One-arm Row
Four sets, increase weight each set
Then:
10-minute KB Snatch Test (gentlemen's rules)
OR:
10-minute Two-hand KB Jerk Test (gentlemen's rules)
OR:
10-minute Two-hand KB Clean & Jerk Test (gentlemen's rules)
Then:
5-minute KB Snatch Test (hold KBs throughout)
OR:
5-minute Two-hand KB Jerk Test (hold KBs throughout)
Then:
Tag Team "Cool Down":
Player 1 100m Ski Erg Sprint
Player 2 Plank until P1 finished
Switch positions, repeat Four rounds, i.e. each player sprints 400m on Ski Erg