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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
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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 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 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 |
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