Teams of 2 Alternating each round

30 Rounds for time 

5 Wall Balls (20/14)

3 Push ups

1 Power Clean @ 75-80% of 1 RM Power Clean 

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5 Rounds

5 Sets unbroken 1 Bar muscle up + 1 Toes to bar + 1 Chest to Bar pull up

30 sec. L Leg raise 

run to gate and back

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FIGHT GONE BAD

3 Rounds

*1 min. at each station, 1 min. rest between each round*

Wall Balls (20/14)

Sumo Deadlift High-pull (75/55)

Box Jump (20")

Push Press (75/55)

Calorie Row

Amber

Partner Thursdays 12 min cap

1000 meter team row (Each athlete must row at least once)

40 Rower squats 

30 Team Push Ups

(Teams must simultaneously go to the ground together and at the top of the push up, touch hands in middle. Hand touching in the middle, must be alternating)

20 alternating team box jumps. 24" for Int/Adv

10 Pull Ups/10 Bar Muscle Ups - Advanced only
10 Pull Ups/10 Chest to Bar - Intermediate only

*Partner 1 must complete pull ups before Partner 2 can complete movement

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10 min EMOM 

2 Deadlifts

(155/105, 115/75, 95/55)

3 Front Squats

2 Shoulderto overhead

3 Bar facing burpees

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5 Rounds for time

20 Double Unders (Int. 10, Nov. 20 singles) 

Run to the gate and back

Rest 5 mins.

8 min. AMRAP

3 C2B Pull ups

3 DB Burpee box step overs 

20 Air Squats

6 C2B Pull ups

6 DB Burpee box step overs

20 Air Squats...

(increase C2B and DB Burpees by 3's) 

Rest 5 mins.

8 min. AMRAP

4 Handstand Push ups

10 Russian KB (73/60, 60/45, 53-/35-)

15 Sit ups 

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