Strength:
Deadlifts 5x3 @85%
EMOM 16:
Min 1: 10 Thrusters 95/65
Min 2: 4 Ring Muscle Ups or 10 Ring Dips
Min 3: 10 Box Jump Overs 24/20
Min 4: 15 Wall Balls 20/14
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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