A.1 Back Squat – 8, 8, 8, 8

A.2

50 Deadlifts #95/#65
35 Hang Power Clean
20 Bar Facing Burpees
35 Hang Power Clean
50 Deadlift
Rest 3:00
25 Deadlifts #115/#85
15 Hang Power Clean
20 Bar Facing Burpees
15 Hang Power Clean
25 Deadlift

A.3

6 x :30 Handstand Hold

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Run 200M
10 Hang Squat Clean
Run 200M
9 Hang Squat Clean
Run 200M
8 Hang Squat Clean
Run 200M
7 Hang Squat Clean
Run 200M
6 Hang Squat Clean
Run 200M
5 Hang Squat Clean
Run 200M
4 Hang Squat Clean
Run 200M
3 Hang Squat Clean
Run 200M
2 Hang Squat Clean
Run 200M
1 Hang Squat Clean

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A.1 Bench Press – 5, 5, 5, 5, 5

A.2

Run 600M
50 AbMat Sit Ups
Run 500M
40 AbMat Sit Ups
Run 400M
30 AbMat Sit Ups
Run 300M
20 AbMat Sit Ups
Run 200M
10 AbMat Sit Ups

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“Fight Gone Bad”

3 Rounds
1:00 at Each Station
Calorie Row
Push Press #75/#55
Box Jumps
SDHP #75/#55
Wall Balls
Rest

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A.1 Deadlift – 5, 5, 5, 5, 5

A.2

4 Minute AMRAP
9 Burpee Pull Ups
21 OH Squats #65/#45

Rest 3:00

4 Minute AMRAP
6 Burpee Pull Ups
15 OH Squats #95/#65

Rest 3:00

4 Minute AMRAP
3 Burpee Pull Ups
9 OH Squats #125/#85

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