Warm Up
3 Rounds:
5 Ninja Rolll Ups
15 Box over Box Jumps
5 Strict Pull Ups
100m

Mats
Ladders
Push Press 10 minutes to find your max

WOD – Sprint and Squat
10 Rounds:
100m Run
21 Air Squats

Warm up
3 Rounds:
10 SDLHP
10 Push Press
10 Box jumps
10 Pull Ups

Push Press 5×5
Throwdowns 3×20

WOD – “Preliminary Fight”
21-15-9
Push Press
SDLHP
Box Jump
Throwdowns

Fight Gone Bad Explanation

Warm Up
2 Rounds:
400m
5 Hang Cleans
10 Push Ups
15 Air Squat

Jerk 5×5
Russian Swing 2×20

WOD – “Xavier”
Clean and Jerk
2×3
3×2
5×1
Add Weight Each Set

Core
3×20
Knees To Elbows
Russian Twist
Back Ext

Warm Up
3 Rounds:
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Front Squat 5×5

WOD – “William”
Squat Progression
20 Minutes
Must do something besides an Air Squat

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m

Ball Slam 3×20
Front Squat  5×5

WOD – “Kevin”
Russian Swings Max Reps

Post Scores

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD – “Issac”
Bench Press Bulgarian
See Bulgarian sheet
or
Get Bulgarian Sheet
bulagarianpdf