Fight Gone Bad
3 Rounds
1:00 Calorie Row
1:00 Push Press #75/#55
1:00 Box Jump
1:00 SDHP #75/#65
1:00 Wall Ball
1:00 Rest
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WOD
A.1
5 Rounds
5 Deadlift
8(e) Banded SL DB RDL
A.2
25 Target Burpees
Row 1,000M
Run 1,000M
A.3
3 Rounds
10 Medball Seated Throw
10(e) Side Pillar w/ a Dip
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WOD
A.1
5 Rounds
5 Press
12 Seated DB Lateral Raise
A.2
10:00 EMOM
1 Power Clean & Jerk
2 Front Squat
1 Shoulder to OH
*Start moderate and build every other set. (5 different weights total)
A.3
Accumulate 1:00 L-Sit
10(e) Teapot after each attempt
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WOD
A.1
5 Rounds
5 Back Squat
12 DB Lunge
A.2
20 Burpee Pull Ups
60 Wall Balls
*Partition as needed
A.3
3 Rounds
30 Hollow Rocks
1:00 Plank
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Partner WOD
In Teams of 2:
10 Rounds
60 Double Unders/120 Singles
30 Pull Ups
60 Air Squats
Run 200M
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WOD
A.1
5 Rounds
3 Bench Press
12 DB Pull Over
A.2
4 Rounds
10 DB Hang Clean #35/#20
5 Pull Ups
5 Box Jumps
Rest 2:00
4 Rounds
10 DB Push Jerks #35/#20
5 Toes to Bar/10 Hanging Knee Raise
5 Shuttle Runs 50′
Rest 2:00
4 Rounds
10 DB Hang Clean & Jerk #35/#20
6 Burpee Pull Ups
7 Box Jumps
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