For time:

• 1 Squat clean 185 lbs/125 lbs
• 10 parallette handstand push-ups
• 2 Squat clean 185 lbs/125 lbs
• 9 parallette handstand push-ups
• 3 Squat clean 185 lbs/125 lbs
• 8 parallette handstand push-ups
• 4 Squat clean 185 lbs/125 lbs
• 7 parallette handstand push-ups
• 5 Squat clean 185 lbs/125 lbs
• 6 parallette handstand push-ups
• 6 Squat clean 185 lbs/125 lbs
• 5 parallette handstand push-ups
• 7 Squat clean 185 lbs/125 lbs
• 4 parallette handstand push-ups
• 8 Squat clean 185 lbs/125 lbs
• 3 parallette handstand push-ups
• 9 Squat clean 185 lbs/125 lbs
• 2 parallette handstand push-ups
• 10 Squat clean 185 lbs/125 lbs
• 1 parallette handstand push-up

3 rounds for time of:

• 50 one-legged squats, alternating
• 7 muscle-ups
• 175/115lb. hang power cleans, 10 reps

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

6 rounds of:

• 1 minute of rowing
• 1 minute of burpees
• 1 minute of double-unders
• 1 minute rest

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during rest period.

LEVEL2:

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.

LEVEL1:

5 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.

INTENDED STIMULUS
80-100 calories; 60-90 burpees; 300+ double-unders.
Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617.
Athletes should track individual movements each round and then try to beat the previous round's score.

3 rounds for time of:

500m Row
12 Deadlifts (Bodyweight)
21 Box jumps (60/50 cm)

TC 15 min

5 rounds for time of

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

♀ 145 lb. ♂ 205 lb.