Fight Gone Bad

3 Round (1 min of work per station)



Box Jumps

Push Press

Cal Row


Rope Burn

120 Du/60 Cal Bike/60 Sit Ups

90 Du/45 Cal Bike/45 Sit Ups

60 Du/30 Cal Bike/30 Sit Ups


Table Manners

3 Round For Time

10 Power Cleans

10 Front Squats

10 Push Jerks

50 DU




400m Run

21 KBS

12 Pull Ups


gymnastics work


Find a heavy triple on OHS

EMOM x12

1: 12 KB Front Rack Lunges

2: 12 Deficit Push Ups

3: 12 DB Step Ups

4: 40 sec plank hold

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