Fight Gone Bad
Three rounds of:
Wall-ball, (reps)
Sumo deadlift high-pull, 35 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35 kg (Reps)
Row (Calories)
Complete as many rounds as possible in 24 mins of:
15 Shuttle Run ( 2 x 7 mtr)
40 Double Unders
10 Ring Rows
10 Burpees
FOR TIME
5-4-3-2-1 Wallwalks
15-12-9-6-3 Hang Power Cleans 60/45 kg
Five 3-minute rounds of:
10 front squats
15 toes to Bar
Bike for max calories.
Rest 3 minutes between rounds.
♀ 55 kg front squat,
♂ 80 kg front squat
Deadlift
5-5-5-5-5
Shoulder Press
8-8-8-8
“The Chief”
5 Rounds:
AMRAP 3:
3 Power Clean (60/45 kg)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
Back Squat
5-5-5-5-5
Weighted Chin Ups
5-5-5-5-5
For time:
50 Double Unders
15 Snatches, 60/35 kg
50 Single Unders
— Rest 3 mins —
50 Double Unders
18 Snatches, 50/30 kg
50 Single Unders
— Rest 3 mins —
50 Double Unders
21 Snatches, 40/25 kg
50 Single Unders
Complete as many rounds as possible in 20 mins of:
Row, 750 m
25 Hollow Rocks
15 Burpee Pull Ups
FOR TIME
20 single-arm dumbbell snatches, alternating
20 double dumbbell hang squat cleans
50 one arm Shoulder Presses
20 double dumbbell hang squat cleans
20 single-arm dumbbell snatches, alternating
15/22,5 kg