“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3 rds
400m Run
20 Kb Swings (70)
20 Burpees

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 55kg)

10 Muscle-ups 

200 Burpees

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Three rounds for time of:

• 50-calorie row
• 15 handstand push-ups
• 50 double-unders

240 m juoksu/250 soutu
25 wall ball
240 m juoksu/250 soutu
20 wall ball
240 m juoksu/250 soutu
15 wall ball
240 m juoksu/250 soutu
10 wall ball

Etukyykky 6 x 2

Back squat 5x5

2 x "Mini Jackie"

500m soutu
30 x thruster
20 x rengassoutu