3 rounds:
1 minute AMRAP of rope climbs
1 minute AMRAP of handstand push ups
1 minute AMRAP of air squats
1 rope climb = 5 points (3 for scaled)
1 handstand push-up = 3 points (1 point for scaled)
1 air squat = 1 point
*your score is the total number of points compiled through the entire workout
3 burpee bar muscle ups
1 clean and jerk (135#/95)*
*increase the amount of clean and jerks by 1 rep every round
50 power snatches (95#/65#)
50 overhead squats (95#/65#)
800m run
1000m row
15 thrusters (95#/65#)
750m row
10 thrusters (135#/95#)
500m row
5 thrusters (185#/115#)
12 minutes to find your 1RM deadlift
rest 3 minutes…
every minute on the minute for 10 minutes:
3 deadlifts at 75% of your new 1RM
“Fight Gone Bad!”
3 rounds:
AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of sumo deadlift high pulls (75#/55#)
AMRAP for 1 minute of box jumps (20″)
AMRAP for 1 minute of push presses (75#/55#)
AMRAP for 1 minute of a row for calories
rest 1 minute
12 minutes to find your 1RM front squat
rest 3 minutes…
every minute on the minute for 10 minutes:
3 front squats at 75% of your new 1RM