Fight gone bad style
Metcon
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
HSPU
1min rest
*score = total reps
Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1
Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
