Level 1

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls

1 minute Sumo Deadlift High-Pulls

1 minute Box Jumps

1 minute Push Press

1 minute Row

1 minute Rest

Level 2

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls 14/10

1 minute Sumo Deadlift High-Pulls 45/33

1 minute Box Jumps 16″

1 minute Push Press 45/33

1 minute Row

1 minute Rest

Level 3

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)

1 minute Row

1 minute Rest

 

Level 4 Rx

“Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lbs)

1 minute Sumo Deadlift High-Pulls (75/55 lbs)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lbs)

1 minute Row

1 minute Rest

*275 or better

Motivation

Strength

Day 5 Is Overhead Squat, 10 EMOM for 5 minutes.

Mobility: couch stretch 4 minutes/side