REST DAY

"FIGHT GONE BAD"

Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min

3 Rounds for reps

WOD
3min. amrap
400m run
max push up

rest 1min.

3min. amrap
400m run
max lunge

rest 1min.

3min. amrap
400m run
max burpee

rest 1min.

3min. amrap
400m run
max air squat

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken

Asento,

Sprintti, suunnanvaihto

tasajalka hypyt eteenpäin, sivuttain, korokkeelle.
yhden jalan hypyt,

kelkan työntö

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

Mobility for your hips!
Stretch for glutes, hamstrings and fascia.

EMOM 20 min:
- 5 Pull ups.
- 10 Push ups.
- 15 Air squats.

Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

---

30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.