5 rounds AMRAP 3 10 dumbbell lunges 10 box/object jump-overs or step-overs 3 devil’s press Rest 90 seconds between rounds *start from the beginning for each round 4 sets A1. Front-racked walking lunges 5 steps per leg @ tough load Rest 45 seconds A2. Single leg RDL 6 reps per leg Rest 90 seconds between sets 4 sets B1. Double kettlebell front-racked drop lunge 6 reps per leg @ light-moderate load Rest 30 seconds B2. Double RNT weighted reverse lunge 8 reps per leg Rest 30 sec

CrossFit In teams of 2 Team Fight Gone Bad 4 rounds 2 minutes at each station for max reps, no rest between stations Burpees over the the bar Hang power snatch @ 35/25kg Box jump-overs @ 24/20" Thrusters Cal row/ski each Rest 2 minutes between rounds One person works whilst one person rests except for max cal row/ski - both partners row this minute, and combine scores! ------------------------ Olympic Lifting EMOM 6 2 hang power snatch EMOM 6 2 power snatch *no rest between E

Every 75 seconds for 8 sets Build to a heavy single back squat Rest 60 seconds after the final set EMOM 6 5 reps @ 60-65% of weight achieved 2007 Reload For time 1500m row -then- 5 rounds 10 chest-to-bar pull ups 7 shoulder to overhead @ 70/47.5kg Cash out Accumulate 30 strict chin ups in as few sets as possible

Every 6:30 for 6 sets Odd sets: 16/12 cal AB 8 bar-facing burpees over the bar 1 round of DT @ 60/42.5kg Max cal row until the clock hits 04:45 Even: 16/12 cal AB 8 toes to bar 2 rounds of Macho Man Max cal ski until the clock hits 04:45 DT = 12 deadlifts 9 hang power cleans 6 shoulder to overhead Macho Man = 3 power cleans 3 front squats 3 shoulder to overhead