For time:
Buy in: 100 Squats

Then
7 Rounds of
7 Box Jumps 75/61cm
7 Cheast-to-bar

Buy out: 100 Situps

“FIGHT GONE BAD”
5 rounds, 1 min per station, 1 min rest after full round
1: wallballs
2: sumo deadlift hipull 35/25
3: box jumps
4: push press 35/25
5: row for calories

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Snatch balance 3-3-3-3-3-3

Strength

1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

Conditioning:

4 rounds of:

40′ HS Walk
20 C2B Pull-ups
150 DU

*Rest 1:00 after each round.

Strength
Bench Press, 70% of bodyweight
5×12

METCON:
5 Rounds of:
5 x Strict Chest to Bar Pull Ups
10 x Toes to Bar
21 x Plate Overhead Walking Lunges 15kg/10kg
Run 400 Meters

For Time:
21-15-9
Power Clean 60/40
Ring Dip

Snatch pull 5 x 3 (100% – 120%, dont pull with arms)

BBG
Snatch: 2rm – 1×1@95%, 1×1@90%

Strength
Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

Conditioning

For time:
30 Burpee Box Jumps 24/20″
30 KB Clean & Jerks (2 hands) 24/16kg
30 Burpee Box Jumps 24/20″

Bar taken from floor.
Record scaling, time and other details.