A,
Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball@9/6kg
Sumo Deadlift High-pull @34/25kg
Box Jump, 20 in
Push Press 34/25kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

B,
3 rounds for quality of:
Flutter Kick, 20 secs
8 L/8 R Teapots, pick load
Hip Extension Hold, 40 secs
10 L/10 R Paloff Press

2-3 rounds.

Amrap 5'
15m double dumbell front rack walking lunge
12 bar mu
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 ctb
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 pull up
9 double dumbell hang power clean

Dumbell 22.5kg
Ogni 1.5m di lunge=1 rep

3 rft
30 med ball sit up 12kg
1200m airbike
8 wall walks

For time
2 rounds
8 power snatch 50kg
8 bar facing burpees
2 rounds
8 power snatch 45kg
8 bar facing burpees
2 rounds
8 power snatch 40kg
8 bar facing burpees

For time
2 rounds
250m row+3 power clean 70kg
500m row+5 power clean 70kg
750m row+7 power clean 70kg
Rest 1:1

For time
10 rounds
500m air bike
4 strict pull up

Banded Deadlift 5x4 reps, then max reps @ 90%

Simning 300m

Deadlift 7x3 - New set every 2 min

Go heavy

for time tc 15'
4 rounds
20 alt renegade row 2x22,5/15 15/10
40 double under or 80 single under
10 double db snatch