AMRAP 15 min:
4 Bar MU ( 5 jumping/banded MU or 5 Pull-Up + 10 Push-Ups)
8 T2B
12/8 Cal Bike
Upper Body Accessory Work: Every 30 seconds of work 30 seconds of rest x 4 Rounds
Seated KB Strict Press 44/26
Strict Pull-Ups or Ring Rows
DB Floor Press 50/35
Pendlay Row 135/95
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute