FIGHT GONE BAD
A) 5 x Push Up 5 x Ring Row
B) 10 x KB Swing 10 x Air Squat
C) Air Bike
D) Push Press
E) Reverse Lunge

20 min AMRAP
500m Run
30 Wall Ball
30 KB Swing
20 Push Press
​20 Sit Up
10 Burpee
10 Box Jump

FGB
A) Mountain Climber
B) Thruster
C) Push Up (sets of 5)
D) Alt Jump Lunge
E) Watt Bike
F) Rest

AMRAP in 16min
8 x Goblet Squat
8 x Slam Ball
8 x SDHP
* Every 4min starting on 0 run 200m (4 runs)

EMOM for 20min (4 rounds)
A) Farmers Walk 20m
B) Bar Hang 20sec
C) Ring Row x 12
D) Burpee x 8
E) Hollow Hold 20sec

5 Rounds For Time (20min Cap)
Run 200m
20m OH Lunge Walk
​20 KB Swing

TABATA
A) Push Press
B) SDHP
C) Row
D) MB toe taps
E) KB Swing

A) AirBike
B) Run 150/200/250
C) Sit Ups
D) Sled Push (Can partner up and go length for length)
E) Air Squat
F) Rest

et 1 -
​EMOM for 8min
A) 12 x Wall Ball
B) 12 x SDHP

Set 2 -
EMOM for 8min
Pick one and stay on it for 8 efforts
Airbike - 6/8/10/12 cal
Row - 6/8/10/12 cal
​Sled Push - 30m

Fight Gone Bad
A) Lateral Hop
B) DB Burpee
C) Sit Up
D) Shuttle (Either 10m or 4-8-12)
E) Thruster
F) Rest