5 rounds for time:

• Run 800m
• 30 KB Swings 32kg/24kg
• 30 pull-ups

Target: sub 50 min

30 minute AMRAP of:

Jackie

• 1000m Row
• 50 Thrusters (45/35 pound)
• 30 Pull-ups

Then

Karabell

• 10 rounds
• 3 Snatches (135/90 pounds)
• 15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:

• 5 pull-up
• 10 push-up
• 15 squat

Your result is rounds of Cindy completed.

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.

S1:

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

S2:

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.

For time:

• Run 1.5 miles

Then, 8 rounds of:

• 19 pull-ups
• 19 push-ups
• 19 burpees

Then,

• 400-meter sandbag carry (heavy)
• 1-mile farmers carry with 45/35lb. dumbbells

3 rounds for time of:

• 21 pull-ups
• 15 handstand push-ups
• 9 thrusters, 135/95 lb.

Complete as many rounds as possible in 26 minutes of:

• 10 pull-ups
• 15 kettlebell swings, 1.5/1 pood or 53/35 lbs or 24/16 kg
• 20 box jumps, 24/20 inch box

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Workout 16.4 & 17.4

Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
  

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

For time:

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Rxd: 22,5/15kg. Time Cap 20min.

10 rounds for time of:

• 9 thrusters
• 35 double-unders

Men use 95 lb.
Women use 65 lb.

TC:15

OFFICIAL VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.

Masters 55+:
Men use 65 lb. Women use 45 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

Scaled Masters 55+:
Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders