“Fight Gone Bad”

1 minute wall balls (20)
1 minute sumo deadlift high-pulls (75)
1 minute box jumps (24)
1 minute push press (75)
1 minute calorie row
1 minute rest

3 rounds

score = total reps + calories

Bench Press 3 RM

Back Squat

4 Sets of 5 reps @ 85% 1RM with 2 Minutes Rest between #235
Then rest 5 minutes then

Burpees (57% of your 7 Minute Max) 54
150 DU
Burpees (57% of your 7 Minute Max) 54

Back Squat
3-3-3-3-3
135,225,225,235,235

6rds
5 HSPU
20 Burpees
7 Hang Power Clean 185#

PARTNER WOD: Sunrise
20 Minute AMRAP
2 Bar Muscle-Ups (6 C2B Pull-Ups)
4 Thrusters (95#/65#)
6 HSPU or 6 Burpees (NO PIKE)
8 KB Swings (55#/35#)
10 Double-Unders (30 Singles)
Minutes 0-10: Partners will switch every round. While one partner is working the other is resting.
Minutes 10-20: Partners may switch at any time. One person working at a time.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats
20 Double Unders

Mobility:
Pain ball mid-back
Foam roller back

MetCon:
21-15-9
Dead Lifts @ 225 lb.
Ring Dips

Got through 21s and the 15 dead lifts but then the back was just too tight to go on.

Pre Wod:
1 round of max strict pull ups. (mod - 10 pull ups with a 10 second negative.)

WOD:
- 50 Clean and Jerk - 135/95# (hands must stay on the bar, cannot drop it from the top.)
- 50 Ring Dips
*in as few sets as possible for each. Max of 7, one minute breaks for each.
- 5 minutes total of a plank hold (from elbows or hands).
*with the fewest breaks possible.

C&J - 6 rounds @ 135lbs
RD's - 7 rounds

STRENGTH
3x5 front squat 70 kg (3 mns b/t sets)

(rest 5 minutes)

WOD
As many rounds as possible in 12 minutes of:

9 thrusters (30kg)
1 pole climb (11.5 feet)

Nice wod, kept it steady at 1 round per minute and did a sprint at the end!

After the strength and wod, my Quadriceps were in a lot of pain!

Strength:

Deadlifts - 6x225, 6x315, 6x355, 6x405, 6x440

Metcon:

21-15-9: SDHP (95lbs), Jump Squats

Time: 3:23

PC: 3x5 - 80kg
Dips: 3x10
Wod: 7 hspu , 14 T2B, 200 m run - 3 rouns: 8:36