Start at 50% and take 20:00 to
build to today’s 1RM FS

AMRAP 9:00
3 bar facing burpee
6 thruster 115/75
*Scale to heaviest weight that allows you to do
at least first 2-3 rds UB
9 pullup

Walk 1 lap

3 rfq
50M WW R
50M WW L
10 ring row

Every 1:30 for 15:00 (10)
OHS x 1
50-55-60-65-70-75-75-75-80-80

EMOM 12:00 for quality
A – :30 rope climb
B – :30 pistols
C – 8 ring pushup

Jog easy mile

3 rfq
3 inch worm
6 pass thru
9 back extension w/ 1 sec pause at top

Fight Gone Bad

Walk 1 lap

3 rfq
:30 couch stretch L
:30 couch stretch R
10 swimmers
10 alt scorpions
Scorpions
50M WW R
50M WW L

10:00 for quality
10 alt groiners
10 hip down pushup
Hip Down Pushup
10 alt KB pull through AHAP
KB Pull Through
:20 superman hold (GLUTES!!!!!)
:20 supinated hold

Row or bike 3K
Sub 1.5 mile run

4 rfq
ME strict HSPU
100M FW AHAP
10 alt lateral band step over
Band step over
:30 table top hold

10 G2O 175/125
20 C2B
30 burpees
40 double unders
50 alt TGU 35/20
40 double unders
30 burpees
20 C2B
10 G2O
RPE 10/10