Back Squat
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Back Squat (3@70%- 3@80% – 3+@90%)
Metcon (5 Rounds for time)
Every 5:00 x 5 sets:
30s Max Effort Air Bike
15 American Kettlebell Swings
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#