Fitness
A. For time:
50 SB Front Squats 0.5 BW
SB Squats have to be uneven, so a total of 25/25 reps with one foot raised. Time Cap: 3:00min
B. 2 Sets of:
HOH Rope Pull
C. 2 Sets of:
40m Farmers Carry AHAP
D. Find max height for:
1 Legged Box Jump
Always start your weaker side first.
Performance
„Fight gone bad“, 3 Rounds of(17:00min):
1:00min WBS 9/6kg
1:00min SDHP 30/20kg
1:00min Box Jumps
1:00min Push Presses 30/20kg
1:00min Row for calories
1:00min Rest
Score is total # of reps+calories.