Updated: Dec 24, 2019
For Time:
1. Deadlift (135/95)
2. Hang Cleans
3. Push Presses
4. Front Squats
5. Burpees over bar
6. Kettlebell Swings
7. Pull-Ups
8. T2B
9. Box Jump Overs (24/20 in)
10. Wall Balls
11. Thrusters
12. Overhead Squats
RX 135/95 70/44 20/14
L2 95/65 53/35 20/14
L3 75/55 44/26 16/12
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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