Monday

“Fight Gone Bad”

3 Rounds for total reps:

1 min wallball (20/14)

1 min SDLHP (75/55)

1 min BJ (24/20)

1 min Push-Press (75/55)

1 min row max cals

1 min rest

 

Tuesday

10 min AMRAP:

Ascending rounds

1, 2, 3,…

1, 2, 3,…

1, 2, 3,… 

Pull-Ups

HSPU

Air squats

 

Wednesday

Deadlift into medball throw for distance:

5×3@~90 DL max

Perform DL and immediately into 2 medball throws

*use distance from longest ball= score

 

Thursday

800m Run

“Annie”

50-40-30-20-10

Sit-ups 

Double-Unders

800m Run

 

Friday 

For Time :

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row