5 Rounds NOT FOR TIME

Max Rep Bench BW
Max Rep Pullup

159 reps

WOD :

"FIGHT GONE BAD"

3 rounds for max reps in 17 min

a) WBS
b) SDLHP
c) Box jump
e) Push press
f) Cal row
e) REST

10 min emom

• 7 Burpee Box jump overs 24”

10 min emom

• 5 Bar facing burpees
• 5 Power Cleans 40kg

WOD :

10 RFT

5x strict pull up
10x DB/KB Movement ( every round different movement )
15x Sit up

1 ROUND - Push press
2 ROUND - Burpee
3 ROUND - Power clean
4 ROUND - Floor press
5 ROUND - Forward lunge
6 ROUND - Front Squat
7 ROUND - Bent over row
8 ROUND - Snatch
9 ROUND - DL
10 ROUND - Thruster

TIME CAP 20:00

3 RFT:
10 Deadlifts 225#
50 Double Unders (scaled as DU attempts)

100 Burpee Challenge Day 92

3 Rep Max - Shoulder Press - 185 lbs

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

Deadlift to 6RM (95kg)
handstand practise between sets

WOD : 15mins AMRAP
9 deadlifts @ 60kg
12 hand release pushups
15 box jumps (24"box)

25 pull ups
50 deadlift (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipes (135/95)
50 clean & press (30/20)
25 pull ups