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AMRAP in
400m Run 30 x Wall Ball 20 x DB Snatch 10 x Box Jump
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Fight Gone Bad
A) SDHP B) Sled Push C) Ring Row D) Step Up E) Burpee F) Rest 10 Rounds for time (18min cap)
10 x Push Press 10 x Goblet Squat EMOM for 20min
A) 200m Run B) 15 x Sit Up C) Pull Up/Ring Row x 10 D) Box Jump x 10 AMRAP in 20min
5 x Thruster 10 x Slam Ball 15 x KB Swing *Every 2min on the 2min = 10 burpee TABATA x 4 with 60sec rest
A) Plate Ground to Overhead B) Alt Jump Lunge C) Row D) AirBike FIGHT GONE BAD
A) Wall Ball B) Push Press C) Reverse Lunge D) SDHP E) Air Bike 3 x 5min AMRAP w/ 2min Rest A) 200m Run 10 x Push Up 10 x SDHP B) 15 x Box Jump 10 x Slam Ball 5 x Burpee C) 1km Row then AMRAP Lateral Rower Hop TABATA x 5 w/ 60sec Rest
A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row FIGHT GONE BAD (1min on each x 3 rounds)
A) Watt Bike B) Sit Up C) Plate Ground to OH D) Air Squat E) KB Swing F) Rest |
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