“Fight gone bad”

3Rounds

1min WBS

1min KB SDHP

1min box jump

1min DB Push press

1min Cal Row

1min Rest

40-20 5R

Band sprint

Plate GTO

KB wide stance goblet squat

Rovin Plank 

25min AMRAP

15/21cal Row

15 DB Shoulder press

8 Burpee box jump

*Team of 3

Strength

DB thruster 7reps x 5reps

Conditioning

20min AMRAP

50 DB thruster

50 MB russian twist (L+R=1)

50 Partner supported band pull up

50 One arm OH Lunge (L+R=1)

*Team of 2

2min on 1min off 3R

Burpee

DB push press

Sit up

Row

30-30 40-20 50-10 50-10

Plate side squat jump

Wall supported BB curl

KB figure 8

MB knee touch

Alternate DB bent over Row

22min AMRAP

100 Plank position partner shoulder touch (L+R=1)

80 Synchrinized Box step up knee kick 

(L=1, R=1)

60m Wheel barrow

40 Patrner get up

*Team of 3

Conditioning

“Jackie”

For time:

1000m row

50 Thrusters, 45/35

30 Pull-ups

Conditioning

2min work – 4min rest x 5Rounds

10 DB thruster

200 / 150m row

Max DB thruster

Conditioning

40 – 20, 45 – 15, 50 – 10, 60 – 10

DB romanian DL

DB Triceps Extension

Rock climber

Prone K2E

Squat Thrust