Fight Gone Bad

Row for calories
Box jumps
SDHP
Wall Ball
Burpees

working thru each movement for 1 min (counting reps straight for 5 minutes)
REST 1 minute

3 Rounds!

Record total # of reps!

Fast Sprint, Rest After!

21 Ball Slams
Box Jumps
Games Push ups
400m Run

15 Ball Slams
Box Jumps
Games push ups
400m RUN

9 Ball Slams
Box Jumps
Games Push ups
400m Run

Thrusters+Pullups+Situps=FRAN with a 6pack

5 Thrusters
10 Pull ups/Ring Rows
15 Sit ups

6 ROUNDS for time!

HOT Shaded RUN

200M Run ( in shade )
6 Pull ups
9 Goblet Squats
12 Push ups


15 Min AMRAP

Thruster Bell

12 min AMRAP

Ladder up of:

1 Thruster 45lbs/33lbs
1 KB swing
2/2
3/3
etc....

Going as far as you can in 12 minutes!

Deadlift Burpees

10-1 Ladder of.....

10 Deadlift 95ls/85lbs/73lbs
10 Burpees over the bar
9/9
8/8
7/7
etc....

Partner Cards

Two people per one deck of cards

HEARTS - kb swings
CLUBS - Games push ups
DIAMONDS - Box jumps
SPADES - ball slams

Joker (both partners run 400m)