Find your 1RM max for push press

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

For time

21–15–9
Deadlift @100/70 kg
Handstand push up

TC 10 min

Scaled

HSPU = pike box push up, pike push up, Z-press

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

3 rounds for time:
* 50 squats
* 7 muscle-ups
* 10 hang power cleans 60/42,5kg

"Randy"

For Time:
75 Power Snatches 35/25 kg

• Timecap 8 min

3 Rounds for Max Reps:
1:00 WBS 9/6
1:00 SDHP 75/55lb
1:00 Box Jump 50cm
1:00 Push Press 75/55lb
1:00 Cal Row
1:00 Rest

How do you perform the “Fight Gone Bad” workout?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Back squat

5x5

Same weight all sets

2-3min rest

For time
20 Thrusters 42.5/30kg
20 Sumo deadlift high pulls 42.5/30kg
20 Push jerks 42.5/30kg
20 Overhead squats 42.5/30kg
20 Front squats 42.5/30kg

4 Burpees at the top of each minute

tc 20