“Fight Gone Bad” 3 Rounds Of: 1 Minute At Each Exercises Wall Ball Shots 20/14# Sumo Deadlift High Pull 75/55# Box Jump Over 20″ Push Press 75/55# Row For Calories Rest Goal is As Many Reps As Possible
Establish a 1 Rep Max Jerk “Fran” 21-15-9 Reps For TIme Thruster 95/65# Pull-up
Establish a 1 Rep Max Back Squat “Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups
15 Minutes To Establish a Heavy Set Jerk Dip + Jerk In Partners, 10 Minutes AMRAP 16 Deadlifts 80 Double Unders 1 Partner Works At a Time Non Working Partner Holds Top Deadlift Lockout During Double Unders Level 1...
5 Tough Sets Bench Press x 3 In Partners, For Time 40 Pushups 27 Synchronized Thrusters 30 Push-Ups 21 Synchronized Thrusters 20 Push-ups 15 Synchronized Thrusters Level 1 – 65/45# Level 2 – 95/65#, Bar Dips Level 3 50...
10 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – 1-3 Strict Muscle-ups or 3 Ring Transitions 4 Rounds For Time 20 Russian Swings 20 Sit-ups Level 1 – 53/35# Level 2 – 70/53# Level 3...
20 Minutes E120 (10 Sets) Clean Pull + Power Clean + Clean 5 Sets 4 Stop Halting Clean Deadlift x 1 (2”, Below Knees, Above Knees, Mid Thigh) Perform These at 100-110% of 1RM