Sprint Course
Every 4 min for 5 rounds
10/7 Bike Cal
Run to Plates
7 DB Push press (50s/35s)
Run to Bikes/Barbell
OHS 3-3-3-3-3
Increase weight each set

Back squats
50%, 50 reps
8 min cap

8 Round EMOM of
5 DB Seated Strict Press (40s/25s), 5 HRPU, and 3 Box Jumps (30/24)

Deadlifts, 7×2, No Mix Grip
Every 90 seconds

With 20 minutes on the clock, complete:
5 rounds of:
15 KBS (70/50) eye level
10 Wall Balls (30/20)
then with the time left perform an AMRAP of
7 Kip Swings
7 SDHP (115/75)

3 Round EMOM
Min 1: 6 Slam Ball Kneeling Chest Passes
Min 2: 12 Banded kneeling crunch
Min 3: 12 weighted SSJ (1 for 1)

Pre Exhaust, 5rds
Every 2 minutes
16 Alt Curls (1 for 1)
10 DB PullOver to Close Grip Press

For Time, 12 min cap
16 Front Rack Lunges (35s/20s) FB 50s/35s)
21-15-9 Ring Dips

Snatches, 5×1, Every 2 min
3 Position(high, low, Floor)

Partner, For Time and AMAP
28 min cap
Part A)
6 rounds
15 KBS (70/50)
10 DB Burpees (25s/15s)
50 Jump Ropes

Part B)
Row Cals

Switch after 1 round complete
Once 6 rounds are done, switch back and forth on the rower with remaining time

Death By, 40 minute cap
5 ABMAT Sit ups (add 5 every minute)
2 Strict pull ups (add 2)
2 Pistols (1 for 1) (add 2)
2 Strict HSPU (add 2)
2 Hang Squat Cleans (135/95) (add 2)

Fight Gone Bad Month Part 3

4 rounds of:
• Kip Swings
• Front Squat (95/65)
• Ground 2 overhead (plate 45/35)
• Med Ball Cleans (30/20)
• Rower (calories

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.