"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9/6kg , 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
Rest

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.

Go in two heats! One judging and counting the others reps

Warm-up 2 rounds:

10+10 Shoulder rolls
5 Crab breath
10 air squats
10 Wrist pumps
10 Cat-cow stretch
:30 active hang
5 Downward dog to push up
10 pike push ups
:30 dead hang
10 feet on box hspu
5 kick ups to wall

FOR 15 minutes:

Practice your hspu progression or strict hspu skills for 15 minutes

Find your 1RM

Go walking, running, rowing, swiming, biking, etc. with a low heartrate (50-70% of max HR), at least for 1h.
Stretching & mobility.

Maastaveto 1RM

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

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Snatch 5x2
Focus on technique! Not all out.

3x3 floor press

-Build up to heavy 3.

FOR TIME:

150 WALLBALL 20/14lbs

TC: 15min

Within 20 Mins find a back squat 5RM