“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

Tabata rounds of:
Pull up
Push up
Situp
Squat

15 X 1 Bench Press @ 85% of last weeks 2 rep max (did 75#)

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WOD: For Time

-1000 Meter Row
-100 Air Squat

For time
40 ghd sit up
40 box jump over 60cm
1' rest
40 ghd sit up
40 hang dumbell clean and jerk 22.5kg
1' rest
40 ghd sit up
40 wall ball 9kg

5x1 at 88-90% of max front squat

7 x 10

7 x 10

Pause front squat + Front squat

6 x 1+1 @ 82+%, rest 2:30-3:00 between sets

10 minutes trainer lead mobility focused on whats most sore from this week

Sprint 20M
10 Burpees
Sprint 20M
15 Squats
AMRAP 12