10:00 Hang Cleans 80% – 5 x 3 reps Then complete for time: 21-15-9-6-3 of: Hang Cleans Bar Facing Burpees (RX-135/95) (M-115/75)
Warm-Up: 6:00 EMOM: 5 Deadlifts (70%) 5 Body Squats 5:00 Rest Complete for time: 50/40 Calorie Bike 42 kettlebell swings 21 kettlebell goblet squats 30 kettlebell swing 15 kettlebell goblet squats 18 kettlebell swings Nine kettlebell goblet squats 50/40 Calorie Bike (RX-70/45) (M-55/35)
Partner Up: Buy In: 1200 Meter Ski Erg Complete 12 rounds of: 12 SDLHP 12 Shoulder Push Presses 24 Bar jump overs ONLY Both run 100 Meters (RX-95/65) (M-80/55) Buy Out: 1200 Meter Ski Erg
Complete 5 rounds of: 200 Meter Run 20 Wall Ball Sit Ups 20 HR Push Ups 20 Body Squats
Complete 21-15-9-6-3 of: No dropping Clean & Jerk Ski Erg Box Jumps (RX-95/65) (M-75/55) (RX-24/20”) (M-20/18”)
10:00 post / 1 rep max Snatch 5:00 Rest Complete 21-15-9 reps of: Hang Snatches Knees to Elbows Calorie Ski Erg (RX-135/95) (M-115/75)
Warm-up: 8;00 EMOM of: 5 shoulder Push Jerks @ 70% 10 Mt. Climbers 3:00 REST Complete for time: 50 Burpee Pull Ups 75 KB Swings (RX-55/35) (M-45/30)
10:00 1 rep max Front Squat Complete 21-15-9 reps of: Bar Dips Power Cleans (RX-155/105) (M-125/85)
“Fight One Bad” CHAMPIONSHIP Complete 5 rounds of: For total reps 1:00 of wall ball shots 1:00 of sumo, dead lift high pulls 1:00 of box jumps 1:00 of push presses 1:00 row for calories (RX & MRX- 75/55 & 20” & 20/14)
Partner Up 800 Meter Run/1000-850 m Row Partners switch Then complete: 50 Power Cleans (135/95)(115/75) 50 Push Jerks 50 Deadlifts Both Bike 50/40 Calorie