Sunday Funday Fight Gone bad style. Score is total reps.

Not every team needs their own equipment out.
Not every team needs their own equipment out.
We will be rotating through stations. It makes no difference which station you start at

3 Rounds through this sequence. split how you want. Go in order no matter where you start.

2 Minutes Wall balls
2 Minutes row for cals
2 minutes Burpees
2 Minutes Clean and jerks 135/95
2 Minutes sit ups
Rest 2 Minutes

8am Endurance

With a partner and a running clock
8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 each
THEN
8x500M row.. same way.. you will each row 4, alternate
THEN
14×10 Calorie Bike… you will each bike 10 cals 7 times.. alternate.
Time is total time it takes you to complete all of the above work

9am Do these solo, pick one, two or all 3. Do them as team as well if you want to
5 Rounds for time:
25 ft Handstand Walk (7 handstand push ups or seated DB press to scale)
5 Squat Cleans, 225/155 (heavy if you arent going rx)

21-15-9 reps for time of:
Box Jumps, 24/20
Chest-to-bar pull-ups

2 Rounds for time of:
100 Double-unders
20 Push Press, 95/65

10 PVC Pass Throughs
20 A-Frame Toe Touches
10 Burpees
200m Run
10 Burpees
20 empty bar front squats

Front squat strength
5 sets of 5 between 75 and 85 percent of your one rep max

Wod
14 Minute Amrap
8 single arm devil press 50/35 (alt 4 each arm)
16 wall balls 20/14
24 Kb swings

Feel: Gas
Pace: Sustain

Split those Kbs and wall balls up in two sets from the start. If you’re confident you you can go unbroken for at least 3 or 4 rounds try to go unbroken.

400m Run
Then
4 Rounds*
7 High Pulls (clean grip)
7 Tall Muscle Cleans
7 Power Position Power Cleans
First 2 Rounds with an empty barbell, then begin adding weight

Strength (20 Minutes)
3×5 Power Position Power Clean
4×3 hang from the knee
*you can drop between reps

AMRAP 5 Minutes x 3 (start at :30 after, tight timeline today. be ready)
21 Burpee Box Jump Overs 24/20″
then,
AMRAP in remaining time:
9 Deadlifts 185/125lbs
3/2 Muscle Ups
Rest 3:00 between AMRAPs.
Continue where you left off in the AMRAP each new interval.

Feel: Gas
Pacing: Reach
Target Score: 6-10 Rounds of the AMRAP
Firebreather Score: 12+ Rounds of the AMRAP

Scaling
BBJO: Scale to ensure <2:00 per round on BBJO. step over to scale
Deadlifts: may be strategically broken into 1-3 sets, however the weight should be something an athlete could easily do for 9 unbroken reps under fatigue.
Muscle ups: 1 set per round, Scale to Burpee CTB or Chin over bar pull up

Warm up
3 Rounds
10 squats
20 Pass throughs
10 Spiderman lunges
10 Hip Extensions on GHD or if you are not comfortable on GHD 10 good mornings with and empty bar.
* to execute the hip extension correctly you must ensure the hip joint is not blocked by the pad on the GHD, meaning the hips are NOT on the pad. brace your core and then squeeze your butt as hard as you can to elevate your torso

2 Quick workouts today. one solo and one team. if you don’t want to partner on the team workout cut the reps and distances in half

AMRAP 12 Minutes
24 Double Unders
8 Alt. DB Snatch 50/35lbs

Feel: Conditioning
Pacing: Sustain
Target Score: 8+ Rounds
Firebreather Score: 15+ rounds

Wod 2-
Time cap will be 5 minutes before next class starts, just chip away at it with your friends.

In teams of 3:
30 heavy med ball Cleans AHAP for you team we have 50s, 70s, 100, 150
400m Run, as a team
30 heavy med ball Cleans
400m Run, as a team
30 heavy med ball Cleans
medball cleans must be done in sets of 5.