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Set 1 - EMOM for 10min
A) 12 x RDL B) 12 x Ring Row Set 2 - EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster
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5 Rounds For Time (20min Time Cap)
400m Run 20m Lunge Walk 20m Farmers Walk Set 1 - 12min AMRAP
250m Run 15 x Wall Ball 15 x Slam Ball Set 2 - 8min AMRAP 10 x Push Press 10 x Front Squat 20m Lunge Walk 4 rounds for time
30 Thrusters 20 DB Snatch 10 Burpee TABATA x 5 w/ 60sec rest
A) Plate Ground to Overhead B) Straight Arm Burpee C) Squat Jump D) Prone Shoulder Taps E) KB Swing EMOM for 20mins
A) Row 30secs B) SDHP x 12 C) Hollow Hold 30sec D) Ring Row x 12 E) Bar Hang x 30sec 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) |
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