FIGHT GONE BAD
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
10.00 CROSSFIT
11.30 HYROX
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (16/23 kg)
For time:
400-m farmers carry (16/24 kg)
right into …
10 rounds:
5 burpees
1 rope climb (4.6/4.6 m)
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats (16/23 kg)
1:00 rest
3 rounds for time:
600/750-m row
50 AbMat sit-ups
25 box jump-overs (61/76 cm)
For load:
Snatch
2-2-2-2-2-2-2
AMRAP 20:
25 wall-ball shots (6/9 kg) (2.7/3 m)
10/15-cal Echo bike
5 wall walks
10.00 CROSSSFIT
11.10 HYROX