"Fight Gone Bad"
3 rounds EMOM for reps:
1) Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

"Fight Gone Bad"
3 rounds EMOM for reps:
1) Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

• Bench press 5-5-3-3-3-1-1-1-1 reps

4 setts
8 min AMRAP
4 min rest between setts

Leonardo
Pull up x 4
Push up x 8
Air squat x 12

Donatello
Thurster x 8
Bar over burpee x 12
Front squat x 16

Rx 35/ 25 kg

Michaelangelo
Kettlebell snatch x 12
Kettlebell overhead lunge x 16
Kettlebell swing x 20

Rx 20/ 12 kg

Raphael
Devil`s press x 16
Front rack stepping lunge x 20
Shoulder to overhead x 24

Rx 20 kg/ 12 kg

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min on elliptical
2 sets pullups (8, 5)

"Baseline" for time:
500m Row
40 Air squats
30 Situps
20 Pushups
10 Pullups

Work up to heavy