3 rounds for time of:

• 400 m Run
• 21 Kettlebell Swings (32/24kg)
• 12 Chest-To-Bar Pull-Ups

Complete as much as possible in 20 minutes of:

• 10 Pull-ups
• 20 Push-ups
• 30 Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Squats

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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.

LEVEL2:

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

LEVEL1:

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.

15-12-9 reps of:

• Thrusters (60/42,5kg or 135/95 lbs)
• Weighted pull-ups (20/15kg or 45/30 lbs)

For time:

• 1 Squat clean 185 lbs/125 lbs
• 10 parallette handstand push-ups
• 2 Squat clean 185 lbs/125 lbs
• 9 parallette handstand push-ups
• 3 Squat clean 185 lbs/125 lbs
• 8 parallette handstand push-ups
• 4 Squat clean 185 lbs/125 lbs
• 7 parallette handstand push-ups
• 5 Squat clean 185 lbs/125 lbs
• 6 parallette handstand push-ups
• 6 Squat clean 185 lbs/125 lbs
• 5 parallette handstand push-ups
• 7 Squat clean 185 lbs/125 lbs
• 4 parallette handstand push-ups
• 8 Squat clean 185 lbs/125 lbs
• 3 parallette handstand push-ups
• 9 Squat clean 185 lbs/125 lbs
• 2 parallette handstand push-ups
• 10 Squat clean 185 lbs/125 lbs
• 1 parallette handstand push-up

20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

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.

Rest and recovery day. Venyttele, tankkaa ja palaudu - tai tule harjoittelemaan Open Gymissä / Open Doorissa poisjääneitä treenejä, heikkouksia tai vahvuuksiasi.

Snatch - Find your 1 rep max of the day.